Adults of all ages have different nutrition and physical activity needs. Use these tips to maintain healthy habits by making every bite count.

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Eat a variety of foods

Fruits, vegetables, whole grains, protein foods, and fat-free or low-fat dairy and fortified soy alternatives are healthy choices. Include a variety of protein foods such as seafood, lean meats, poultry, beans, peas, lentils, nuts, and eggs.

Enjoy fruits and vegetables

No matter your age, fruits and veggies provide key nutrients and dietary fiber. Their colors, flavors, and textures make meals more enjoyable.

Read food labels

Use the Nutrition Facts label on packaged foods to identify nutrients that you may need more of like potassium, calcium, and dietary fiber. Also, pay attention to added sugars, saturated fat, and sodium.

Go easy on the salt

Choose fresh foods when possible or low-sodium packaged foods. Add flavor to foods with spices and herbs and skip the salt shaker at the table.

Shift your sweet tooth

Choose foods with little or no added sugars and drink water or unsweetened sparkling water in place of soda or juice. Fruits are naturally sweet and packed with nutrients.

Strive for a healthy weight

Make food and beverage choices from all five food groups to achieve or maintain a healthy weight. Get the MyPlate Plan to find out what is right just for you.