How
to Build a Healthy Plate Based on Nutrition Guidelines
Follow the Healthy Eating
Plate Guidelines
The Healthy Eating Plate from Harvard Medical School provides a
blueprint for building nutritious, balanced meals:
·
Make half your plate
fruits and vegetables.
·
Include whole grains like
brown rice, quinoa, oats.
·
Incorporate protein such
as fish, poultry, beans, nuts.
·
Add healthy oils like
olive or avocado oil.
·
Include dairy, water, or
other healthy drinks.
Include the Right
Portions of Each Food Group
Use the following recommendations for portions from each food
group:
1.
Fruits and veggies: 2
cups per meal
2.
Grains: 1/2 cup per meal
3.
Protein: 3-4 ounces per
meal
4.
Dairy: 1 cup per meal
5.
Oils: 1-2 tsp per meal
Choose Nutrient-Dense
Foods
Select whole, unprocessed foods within each food group:
·
Fruits: Berries,
citrus fruits, apples, bananas
·
Veggies: Dark
leafy greens, broccoli, carrots, peppers
·
Grains: Whole
wheat bread, brown rice, quinoa, oats
·
Protein: Salmon,
chicken breast, eggs, beans, nuts
·
Dairy: Low-fat
milk, plain yogurt, low-fat cheese
Sample Healthy Plates and
Meals
Here are some examples of healthy plates:
·
Grilled chicken, brown
rice, sautéed spinach, mushrooms, olive oil, water
·
Tuna salad sandwich on
whole grain bread, carrots and hummus, Greek yogurt, apple
·
Burrito bowl with rice,
black beans, fajita veggies, salsa, avocado
·
Tofu stir fry with
broccoli, peppers, carrots, brown rice, sesame oil
Benefits of Eating a
Nutritious Balanced Diet
Building plates based on dietary guidelines provides many
benefits including:
·
Weight management
·
Disease prevention
·
Improved energy and mood
·
Lower cholesterol and
blood pressure
·
Increased fiber,
vitamins, minerals
Following simple healthy plate principles makes it easier to
create nutritious, satisfying meals for better overall health.
Frequently Asked
Questions
What
are some easy ways to add more veggies?
Top salads with extra veggies, add them into eggs, blend into
smoothies, roast a sheet pan of veggies to keep on hand.
How can
I increase fiber on my plate?
Choose whole grains like quinoa or brown rice, load up on fruit
and veggies, add beans, lentils, or chickpeas, sprinkle on seeds or nuts.
What
are good sources of plant-based protein?
Beans, lentils, nuts, seeds, tofu, tempeh, and whole grains like
quinoa provide plant-based protein.
