BALANCE YOUR DIET

Do you know what you should be eating? In 2011, The Department of Agriculture's MyPlate nutrition guide replaced the food-pyramid approach to nutrition, offering advice to all Americans on how to balance their diets. While serving sizes can change based on your age and gender, the percentages of your total consumption should remain constant at the following rates:

Vegetables: 40 percent of your diet. These powerful plants should comprise the bulk of your diet. Eat them raw or cooked, or drink vegetable juice to sneak in additional nutrition.

Grains: 30 percent of your diet. The incudes bread, pasta, rice and other cereals. At least half of all the grains eaten should be whole grains, which contain the entire grain kernel and have been minimally processed.

Protein: 20 percent of your diet. All foods made from meat, poultry, seafood, beans, peas, eggs, processed soy products, nuts, and seeds are considered part of the protein food group. Select a variety in order to improve your nutrient intake.

Fruits: 10 percent of your diet. Any fruit or 100 percent fruit juice counts. Fruits may be fresh, canned, frozen or dried, and may be whole, cut-up or pureed.

Dairy: One to two servings per day. Dairy is considered to be any liquid milk product and most foods made from milk. These should generally be limited in your diet, and most dairy group choices should be fat-free or low-fat.

With more overweight and obese Americans than ever before, it's critical to your long-term health and well-being that you manage your diet properly. For more information on eating a well-balanced diet and measuring servings, visit www.choosemyplate.gov.