Choose MyPlate

To promote an overall lifestyle of eating for wellness, Dining Services uses the USDA’s MyPlate program in both Harrison and Brockway Dining Halls.

MyPlate is a reminder to choose foods from all food groups. Everything you eat and drink matters so it is about finding the right mix.

  • Focus on variety, amount, and nutrition
  • Choose foods and beverages with less added sugars, saturated fat, and sodium

MyPlate offers a visual to help you create healthy eating habits. You can build a healthy plate at SUNY Brockport! graphic highlighting all five food groups. graphic highlighting fruits.


1 1/2 – 2 cups each day
Make half your plate fruits & vegetables

1 cup fruit =
1 small apple
1 cup grapes, berries
1 large banana
1 large orange
1 cup applesauce
1 cup mixed fruit cocktail
1 cup 100% fruit juice
1/2 cup dried fruit (raisins, prunes) graphic highlighting vegetables.


2 – 3 cups each day
Make half your plate fruits & vegetables

1 cup vegetables =
1 small broccoli
1 cup cooked greens
2 cups raw leafy greens (spinach, lettuce)
1 cup carrots
1 large tomato
1 cup tomato juice
1 cup corn
1 cup mashed potatoes, 1 medium baked graphic highlighting grains.


5 – 8 ounces each day
Make at least half your grains whole grains

1 ounce grains =
1 slice bread
1 small flour tortilla
1/2 English muffin
1/2 cup cooked oatmeal
5 whole grain crackers
3 cups popcorn
1 cup cereal
1/2 cup cooked rice or pasta graphic highlighting protein.


5 6 1/2 ounces each day
Go lean with protein

1 ounce protein =
1 ounce cooked lean beef, pork, chicken
1 sandwich slice of turkey
1 egg
1/2 ounce of nuts
1 tablespoon peanut butter
1/2 cup cooked beans, peas
1/2 cup tofu
2 tablespoons hummus graphic highlighting protein.


3 cups each day
Switch to fat-free or low-fat (1%) milk, yogurt or cheese

1 cup dairy =
1 cup milk
1 container (8 oz) yogurt
1 1/2 ounces hard cheese
1/3 cup shredded cheese
1 cup frozen yogurt
1 cup calcium fortified soymilk

This information is intended to be a resource. It is not intended to replace the advice of a physician or healthcare professional. Additional nutritional counseling is available at the Student Health Center (585.395.2414).