Nutrition & Activity

Healthy Habits for the Whole Family

Small daily habits — what you eat, how much you sleep, and moving your body — add up to better health over time.

Balanced Plate

Aim for half your plate to be vegetables and fruit, a quarter whole grains (rice, bread, pasta), and a quarter protein (meat, fish, beans, lentils, eggs).

See USDA MyPlate

Sleep

Adults need about 8 hours of sleep each night. Children and teens need more. Good sleep helps memory, immunity, and mental health.

Movement

Aim for 30 minutes of physical activity most days. Walking counts — so does playing with your children, gardening, or housework.

MyPlate in your language

The USDA publishes nutrition guides in Arabic, Burmese, French, Somali, Spanish, and many more languages — all free.

Browse multilingual MyPlate resources