The amount of fruit and vegetables individuals need varies based on age, so the best rule of thumb is to fill half your plate with fruits and vegetables at meals. These add lots of color and ...

Make half your plate fruits and vegetables. Switch to fat-free or low-fat (1 percent) milk. Make at least half of your grains whole grains; Foods to Reduce .

Fill half of it with fruits and vegetables. The plate symbol contains four colored sections--red, green, orange, and purple for fruits, vegetables, grains and protein respectively.