Summary Overview

Foods containing essential nutrients can help us prevent disease and even restore our health. Finding a balance between foods that promote health and those that may be less nutritious is important for long term well-being. Strive to choose foods that are better for your health more often.


Healthy Diet-
  • A healthy diet is one that provides enough of each essential nutrient, contains a variety of foods from all of the basic food groups and is focused on balancing calories
  • A healthy diet limits the intake of solid fats, sugar, salt and alcohol. See Washington State’s Department of Health for tips on reducing sodium

My Plates Video

Spokane or Washington Specific Data


How to Eat Healthy

  • Eat a healthy breakfast (whole grains, low-fat protein, low-fat dairy, fruits and vegetables)
  • Make half your plate fruits and vegetables
  • Use a smaller plate at meals to help control the amount of food and calories you eat
  • Choose foods like fat-free and low-fat milk, cheese and yogurt to help strengthen bones
  • Choose whole grains like brown rice and whole-grain pastas and breads more often
  • Try out recipes that use less solid fat, salt and sugar
  • Sip water or other drinks with few or no calories
  • Be active whenever you can


The number of servings you need each day from each food group depends on your calorie needs. To determine your calorie needs and find the number of servings that is right for you, visit the MyPlate Daily Food Plan.

Related Facts

Typical American diets exceed the recommended intake levels or limits in four categories: calories from solid fats and added sugars; refined grains; sodium and saturated fat. (President’s Council on Fitness, Sports and Nutrition)

Complete Eats

Use SNAP/EBT food benefits to buy $10 in fruits and vegetables and get a $5 coupon toward future produce purchase.

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Spokane Food Coalition

The Spokane Food Policy Council is a non-profit organization working on food systems issues.

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