Here's the new and improved icon to hopefully guide you on how to eat well. 

A picture is worth 1,000 words.  Here's the picture.



And here are the suggestions for eating well.

Balance calories by…

• Enjoying your food, simply eating less of it.
• Avoiding oversized portions.

 

Increase these foods in your diet:

• Fruits and vegetables:  Fill half your plate with them.
• Whole grains:  Make at least half the grain foods you eat  whole grains (think whole wheat, barley, rolled oats, brown rice, quinoa, etc.)
• Dairy:  Switch to fat-free or low-fat (1% milk).

 

Reduce these foods in your diet:

• Sodium:  Compare the amount of sodium in foods like soup, bread and frozen meals.  Choose foods with lower numbers.
• Sugary drinks:  Drink water instead.