Healthy eating plate

Developed by nutrition experts at Harvard School of Public Health and editors at Harvard Health Publications, a publishing house of Harvard Medical School, The Healthy Eating Plate is a guide to preparing healthy, balanced meals for at home or on the go. Put a copy of the healthy eating plate on the fridge door in front of you as a daily reminder to prepare healthy and balanced meals!

Most meals should contain vegetables and fruits — half of the plate:

This is in order to eat different types of vegetables and fruits of different colors, and remember that potatoes are not considered among the vegetables that are eaten in a healthy eating dish, due to their negative effect on blood sugar.

Eat whole grains — a quarter of the plate:

Whole and whole grains — Whole wheat, barley, quinoa, oats, brown rice and grain-added foods such as whole-wheat pasta have a milder effect on blood sugar and insulin than white bread, white rice and other refined grains.

Energy protein — a quarter of the plate:

Fish, poultry, legumes, and nuts are all healthy and versatile sources of protein and can be mixed with different salads or eaten with vegetables. Limit your intake of red meat and avoid processed meats such as steak and sausage.

Healthy vegetable oils — eat them in moderation:

Choose healthy vegetable oils such as olive, canola, soybean, corn, sunflower, peanut, etc. You should also avoid partially hydrogenated oils that contain unhealthy trans fats. And remember, low-fat foods don’t mean “healthy.”

Drink water, coffee or tea:

Avoid sugary drinks and limit milk and dairy products to one or two servings per day, as well as limit juice intake to one small cup per day.

do sports The red graphic on the healthy eating plate label serves as a reminder that physical activity is important for weight management. The main message of the healthy eating plate is to focus on a quality diet. The type of carbohydrate is more important than the amount of carbohydrate in the diet because some carbohydrate sources such as vegetables (other than potatoes), fruits, whole grains, and legumes are healthier than others. The healthy eating plate also advises consumers to avoid consuming sugary drinks, which are a major source of calories and usually contain little nutritional value. The Healthy Eating Plate encourages consumers to use healthy oils and does not set a maximum daily calorie intake from healthy fat sources.