Building a Healthy Plate
Achieving the “proper” diet these days can seem impossible. Our social media feeds are filled with flawlessly-fit people promoting all sorts of diets, supplements, and detoxes. With a hundred different recommendations a day, it can get very overwhelming.
That’s where I come in. My goal is to make nutrition simple, realistic, and sustainable. Having a healthy relationship with food is the key to a healthy lifestyle. An easy way to ensure a balanced, nutrient-dense eating pattern is to simply take a closer look at your plate.
MyPlate is an evidence-based tool to help you visualize a healthy balance of fruits, vegetables, grains, protein, and dairy. The portion sizes you require are unique to your body’s needs.
For most people, a good rule of thumb is to fill ½ of your plate high-fiber fruits and vegetables. Non-starchy vegetables, which include almost all vegetables besides potatoes, peas, and corn, are lower in carbohydrates and calories. If you are trying to lose weight or have diabetes, you should include more non-starchy vegetables and less starchy ones.
Next, make ¼ of your plate lean protein. This could be fish, poultry, meat, tofu, beans, or nuts. If you eat red meat, limit your intake to 2-3 times per week and choose leaner cuts, like “loin” or “round”, and look for a fat content of 10% or less in ground beef.
Don’t forget the carbs! ¼ of your plate should include grains. Choose whole grains, like brown rice, barley, or quinoa, whenever possible.
Fats and Oils: These are often mixed in with other food groups on the plate, but if you have a particularly lean meal, don’t forget to add a little fat. Choose healthy fats like avocado, olive oil, canola oil, nuts, and seeds. Limit butter and other animal fats, and avoid foods with the words “partially hydrogenated” in the ingredient list - this is an indicator of trans fat.
Dairy: This is a topic of debate. USDA’s MyPlate encourages including a source of dairy, like milk or yogurt, with every meal. On the other hand, Harvard’s Healthy Eating Plate recommends no more than 1-2 dairy servings a day, as calcium can also be obtained through plant-based sources like soy products and leafy greens. If you eat dairy products regularly, choose low- or non-fat options.
Water: Hydration is key! Sip water throughout the day and include it with meals. Generally, 8 cups of water, or 64 fl oz, per day is a safe bet for the average adult. However, these needs can vary greatly with physical activity and certain medical conditions. Ask your doctor how much is right for you.
Does it have to be a plate?
Nope! Your food groups may not always fit in perfectly-divided sections of a plate, and that is perfectly fine. Whether it's a burrito bowl, a casserole, or even a pizza, use the plate method as a guide to balancing your ratios of vegetables, protein, and grains at each meal.
What if I don’t include all the food groups at every meal?
Don’t sweat it. You may not want to eat vegetables with breakfast every day, or you may simply have a piece of fruit as a snack. If it helps, you can visualize the plate as a goal for the entire day. For example, if you had a quick breakfast of eggs and toast, you could plan to snack on a serving of carrots and an apple later in the day to complete the plate.
Most importantly, fill your plate with foods you like, and try new things! A healthy diet is one that is diverse in colors, textures, and flavors. Enjoy your food, get creative, and have fun.
Special Populations:
Athletes may require very different ratios of carbohydrates, fat, and protein. A helpful resource, called The Athlete’s Plate®, can be found here.
A plate guide for individuals with diabetes has been created. It can be found here.
More information on USDA’s MyPlate, including recipes, Calorie plans, and shopping tips, can be found here.
Compare the Harvard Healthy Eating Plate and MyPlate recommendations here.
