"Optimize Your Nutrition with the Healthy Eating Plate: A Comprehensive Guide to Balanced Eating"

Build a healthy and balanced diet.

Eat as much fruit and vegetables as possible - ½ plate.

Choose color and variety, and remember that potatoes are not a vegetable on the healthy eating plate due to their negative impact on blood sugar.

Choose whole grains - ¼ of your plate.

Whole, intact grains —  whole wheat, whole grains, quinoa, barley,,  oats, brown rice, and foods made from them like whole wheat pasta and bread — have a milder effect on blood sugar levels and blood sugar from white bread, white rice, and other refined grains compared to insulin.

Protein Power - ¼ of your plate.

Fish, poultry, beans and nuts are versatile and healthy sources of protein - they can be added to salads and paired well with vegetables on your plate. Limit red meat and avoid processed meats like bacon and sausage.

Healthy Vegetable Oils – in moderation.

Choose healthy vegetable oils like olive, sunflower, corn, peanut, canola, soybean,  and others and avoid partially hydrogenated oils that contain unhealthy trans fats. Remember which is not good for health . 

Drink water, coffee or tea.

Avoid excessive sugary drinks, limit milk and dairy products to one or two servings per day, and limit juices to one shot per day. 

Be active.

A red figure crossing a healthy plate is a reminder that exercise is also important for weight control.

The main motive of the healthy eating plate is to focus on the quality (healthy) of the diet:

  • The type of carbohydrates in your diet is more important than the amount of carbohydrates in your diet because some carbohydrate sources, such as vegetables (other than potatoes), beans, fruit,  and whole grains  are healthier than others.
  • The Healthy Eating Plate also advises consumers to avoid sugary beverages, a major source of calories—usually of low nutritional value.
  • the Healthy Eating Plate encourages consumers to consume healthy oils and does not specify a maximum percentage of calories people should consume from healthy fat sources each day. Thus, the Healthy Eating Plate represents the opposite of the low-fat message that the USDA has been promoting for decades.


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