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Food and Nutrition, North Carolina Cooperative Extension Service
Make half of your plate fruits and vegetables. Choose red, orange and dark green vegetables like tomatoes, sweet potatoes and broccoli, along with other vegetables for your meals.
Add fruit to meals as part of main or side dishes or as dessert.
Make half of your grains whole grains. To eat more whole grains, substitute a whole-grain product for a refined product, such as eating whole-wheat bread instead of white bread or brown rice instead of white rice.
To find out how many calories you need for a day to manage your weight, go to www.