First, grab a nine-inch plate. You want to fill half your plate with non-starchy vegetables, one quarter of the plate of protein foods, and the last quarter of the plate with carbohydrate foods. Top it off with a glass of water or another zero-calorie drink and you've got yourself a well-balanced plate!

The U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services (HHS) offers an overall food guidance system (MyPlate) to make Americans aware of the vital health benefits of simple and modest improvements in nutrition, physical activity and lifestyle behavior.

MyPlate's message is that good nutrition is about balance. It focuses on the different kinds of foods you eat, not the number of calories or the role of specific nutrients. The Food Pyramid focused on limiting the number of foods from specific groups—grains, meats, and dairy products.

Half your plate should be filled with fruits and vegetables, minimally processed, and cooked in healthy oils like canola or olive oil. A quarter of your plate should be filled with healthy grains — think whole wheat bread, whole grain pasta or brown rice. Stay away from refined grains, like white bread and white pasta.