U.S. flag

An official website of the United States government

Healthy Eating for Families

Healthy Eating for Families

Download PDF

Healthy eating is important at every age. Offer your family a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding on foods and beverages, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Connect at mealtimes

Sit down together for a meal when you can. Turn off the TV and put away screens and devices so you can “unplug,” interact, and focus on each other.

Plan your meals

Reduce stress at mealtimes by planning out meals before the week starts. Include quick and easy dishes, or leftovers, on nights that are extra busy.

Let everyone help

Kids learn by doing. Younger ones can mix ingredients, wash produce, or set the table; while older kids can help with ingredients. Everyone can help clean up.

Serve a variety of foods

Include choices from each food group – fruits, vegetables, grains, protein foods, and dairy and fortified soy alternatives – in meals and snacks throughout the week.

Let kids choose

Get kids engaged with meal preparation at home. Serve meals "family style" to encourage kids to be creative with their plates.

Offer nonfood rewards

Foods aren’t the only rewards that kids like. Younger kids may enjoy gathering points toward a special outing, and older kids could earn extra screen time or an allowance.

The benefits of healthy eating add up over time, bite by bite.

Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

DGA logo

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025