MyPlate: Your Guide to Simple, Healthy Eating in Montana – MSU Extension

FRUIT: FOCUS ON WHOLE FRUITS

• What counts? Fruits can be fresh, canned, dried, frozen, or in 100% fruit juice.
• Key nutrients and benefits Fruits provide fiber, vitamins, and antioxidants. Fiber helps with digestion and disease
  prevention, but fruit juices contain little or no fiber.
• Local options Montana farmers grow apples, cherries, raspberries, haskap berries, or self-harvested
  fruits like huckleberries or serviceberries.
• Best choices Choose whole or cut-up fruits instead of juice for more fiber. When buying canned
  fruit, look for options packed in water or natural juice instead of syrup.

GRAINS: MAKE HALF YOUR GRAINS WHOLE

• What counts? Grain products come from wheat, rice, oats, corn, barley, or other cereal grains.
  This includes bread, pasta, cereals, tortillas, rice, and popcorn.
• Key nutrients and benefits Whole grains provide fiber, iron, and B vitamins. Fiber helps digestion and supports
  heart health. Refined grains, like white flour and white rice, lose some of these
  nutrients.
• Local options Montana farmers grow barley, wheat, brown rice, and farro.
• Best choices Look for “100% Whole Grain” on labels. Choose whole-wheat bread, oatmeal, brown rice,
  and popcorn instead of refined grains like in white bread and white rice.

PROTEIN: MIX IT UP

• What counts? Protein foods include seafood, meat, poultry, eggs, beans, peas, lentils, nuts, seeds,
  and soy products.
• Key nutrients and benefits Protein helps build and repair muscles. Different protein sources provide various
  vitamins and minerals. For example, beans and lentils offer fiber, while beef provides
  iron and zinc.
• Local options Montana is the top U.S. producer of lentils and also grows beans and chickpeas. Many
  Montana ranchers raise beef, bison, poultry or eggs.
• Best choices Eat a mix of plant and animal proteins. Choose lean meats and poultry, and try plant-based
  options like beans, lentils, and nuts.

DAIRY: CHOOSE LOW-FAT OR FORTIFIED OPTIONS

• What counts? The dairy group includes milk, yogurt, cheese, lactose-free milk, and fortified soy
  milk and yogurt.
• Key nutrients and benefits Dairy provides calcium, protein, and vitamins A and D, which help keep bones and
  muscles strong.
• Local options Montana has many dairy farms that produce milk, cheese, and yogurt.
• Best choices Choose low-fat or fat-free dairy. If avoiding dairy, try fortified soy milk or other
  calcium-rich foods like tofu, tahini, and leafy greens.

LIMIT SODIUM, SATURATED FAT, AND ADDED SUGARS

Eating too much sodium, saturated fat, or added sugar can increase the risk of heart
disease, high blood pressure, and other health problems. Making small changes can
help improve diet and overall health.

Why they matter

• Sodium: A mineral that helps the brain send signals to the body and supports fluid balance.
  However, too much can raise blood pressure and strain the heart and kidneys.
• Saturated fat: A type of fat that helps build cell membranes and store energy. In excess, it can
  raise cholesterol and increase the risk of heart disease.
• Added sugars: A quick source of energy for the body, but consuming too much can lead to weight gain
  and increase the risk of diabetes and other health issues. Not recommended for children
  under 2 years old.

What and where they are

• Sodium: A mineral found in salt. Packaged snacks, canned goods, frozen meals, condiments,
  sauces, and pickled foods.
• Saturated fat: A type of fat that is usually solid at room temperature. Butter, lard, whole milk,
  coconut oil, palm oil, and fatty meats.
• Added sugars: Sugars and syrups added to food and drinks during processing. Sodas, coffee/tea drinks,
  energy drinks, candy, baked goods, flavored yogurts, and processed foods.

Healthier choices

• Lower sodium: Check Nutrition Facts labels and choose low-sodium options. Cook with herbs and spices
  instead of salt. Rinse canned foods to remove extra sodium. Try to keep sodium to
  less than 2,300 milligrams a day.
• Less saturated fat: Replace butter and lard with oils like olive or canola oil. Choose lean meats, nuts,
  and seeds for healthier fats. Try to keep saturated fat to less than 22 grams a day.
• Reduce added sugars: Read ingredient labels and pick foods with little or no added sugar. Choose water
  over sugary drinks and whole fruits instead of sweets. Try to keep added sugars to
  less than 50 grams a day.

Finding reliable nutrition information

The media can be overwhelming when it comes to nutrition advice. Sometimes, it shares
confusing or conflicting information about what nutrition research really means. To
ensure you receive accurate, research-informed information, rely on federal organizations,
public health institutions, and qualified professionals, such as Registered Dietitians
(RDs). Some titles, like nutritionist or health coach, may not always require consistent
or research-based education or training.

Even among trusted sources, nutrition recommendations may vary. This doesn’t mean
the advice is wrong — it reflects the fact that everyone has different nutritional
needs. Factors like ethnicity, cultural traditions, age, gender, health conditions,
and personal goals all play a role in what works best for each person.

There is no one-size-fits-all approach to nutrition. Look for credible sources that
recognize these differences and provide balanced, science-based advice.

Acknowledgment