Created by nutrition scientists at the Harvard T.H. Chan School of Public Health, and the editors of Harvard Health Publications, The Healthy Eating Plate is a guide to preparing balanced, healthy meals – whether served on a plate, or in a lunch box be put in Keep a copy of this on the fridge, so it reminds you every day to make healthy, balanced meals!
Make fruits and vegetables the biggest part of your diet – half a plate size:
Try to eat lots of colors and a variety of fruits and vegetables. And remember that potatoes are not considered a vegetable on a healthy eating plate, because eating potatoes has a negative effect on blood sugar, or 'blood glucose'.
Eat mostly 'whole grains' - a quarter plate size:
Bread made from the flour of whole and complete grains – whole wheat, barley, millet, sorghum, barley, 'brown rice' or unprocessed rice, and foods made from them, such as bread made from whole wheat, 'white rice' ', and have less effect on blood sugar and insulin than other processed grains.
Protein Power – 1/4 plate size: Fish, poultry, lentils, and walnuts are healthy and versatile sources of protein – they can be added to salads, and go well with vegetables. Red meat should be eaten in moderation, and processed meat, such as 'bacon' and 'sausage' should be avoided.
Healthy plant oils or 'vegetable oils' - in moderation:
Choose healthy vegetable oils, such as olive, canola, soybean, sunflower, peanut, mustard, etc., and stay away from 'partially hydrogenated' oils, as they contain unhealthy 'trans fats'. Remember, just having little or no fat doesn't make a food "healthy."
Drink water, tea, or coffee:
Stay away from sugary treats, eat only one or two servings a day of milk and other dairy foods, and drink no more than a small glass of fruit juice a day.
be active
That red running figure on the Healthy Eating Plate placemat is there to remind you that staying active is also important for weight balance.
The main message of the Healthy Eating Plate is about "dietary quality," or the quality of the diet.
It's more important to think about the types of carbohydrates we eat in our diets than just the amount of carbohydrates, because some sources of carbohydrates – such as vegetables (other than potatoes), fruits, whole grains, and pulses – make up more than other sources. are healthy.
The Healthy Eating Plate also tells people to stay away from sugary treats, which are full of sugar, or "calories" – and usually contain little nutrition.
The Healthy Eating Plate encourages people to eat healthy "vegetable oils", and has no upper limit on the consumption of "fats" from healthy sources.
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