The healthy eating plate
Discover what experts recomend eating with this simple method
In the last years, the Food Pyramid guides have switched to a new graphic of a plate filled with the proper amounts of foods. The Healthy Eating Plate is succeeding because with a single image the nutritional needs are well explained. It helps to create healthy and balanced meals, whether served on a plate or packed in a lunch box.
½ of your plate: vegetables and fruits the most of your meal
Alternate between raw and cooked vegetables to cover most of them, choose different colours and varieties. Remember that potatoes do not count as vegetables.
¼ of your plate: carbohydrates
Whole grains, whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta are healthier options than white bread, white rice, and other refined grains.
¼ of your plate: protein
Fish, poultry, legumes, eggs, dairy, and nuts are all healthy, versatile protein sources. Limit red meat and avoid processed meats such as bacon and sausage.
- Use healthy vegetables oils like olive oil.
- Drink water and avoid the sugary drink.
- Keep moving and stay active.
Put a copy on your refrigerator of the Healthy Eating Plate to serve as a daily reminder!