 [ Symptoms ] where can i go for more information about osteoporosis [ Disease ] the usda is myplate is a great place to start the site provides straightforward tips on eating a balanced diet that provides all of the nutrients you need the idea is to create a meal plate that consists of 12 fruits andor vegetables of various colors 14 lean protein and 14 grains at least half of your grains should be whole grains myplate also advices people to consume three servings of low fat or nonfat dairy per day such as milk in your cereal in the morning a cup of milk for a snack or during lunch and a cup of low fat or nonfat yogurt as a snack or dessert