While the specifics of the meal plan can be flexible, you can use the represented food groups as a sort of template for your everyday diet. The main takeaway here is that each meal should provide carbohydrates, fiber, protein, and fat, Ramallo says.

“I suggest whole grains at all three big meals, since six or more servings of grains are recommended per day,” she says. “Other than that, about half of the plate should be fruits and vegetables, one-quarter should be whole grains, and the remaining one-quarter portion should be protein.” On top of the main food groups, Ramallo recommends integrating nutrient-dense oils and whole dairy, where possible.