The "healthy plate" is a way to divide your plate into 3 sections — protein, grains, and vegetables. It's a simple way to eat smarter without weighing or measuring food.
Use a small dinner plate to dish up these servings:
Use this plate to help you portion your food in a healthy way and make meal planning easier. Portions are based on a small dinner plate.
1) Fill ¼ of the plate with a healthy protein source (fish, chicken,eggs,lentils, cooked beans, or tofu).
2) Fill ¼ of the plate with healthy grains or starches such as brown rice, whole wheat pasta, quinoa, corn, peas, or a slice of whole grain bread or one corn or whole wheat tortilla.
3) Fill ½ of the plate with non-starchy vegetables like carrots, broccoli, cauliflower,cabbage,green beans,greens, tomatoes,romaine lettuce, spinach, or asparagus.
Making Food Choices for a healthy lifestyle can be as simple as using these 10 Tips. Use the ideas in this list to balance your calories , to choose foods to eat more often, and to cut back on foods to eat less often.
1. Balance Calories
Find out how many calories YOU need for a day as a first step in managing your weight. Being physically active also helps you balance calories.
2. Enjoy Your Food, But Eat Less.
Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you have had enough.
3. Avoid Oversized Portions.
Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.
4. Foods To Eat More Often
Eat more vegetables, fruits, whole grains, and fat-free or 1% milk & dairy products. These foods have the nutrients you need for health - including potassium, calcium , basis for meals and snacks.
5. Make Half Your Plate Fruits & Vegetables
Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes , and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert .
6.Switch To Fat-Free Or Low-Fat (1%) milk
They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
7.Make Half Your Grains Whole Grains
To eat more whole grains, substitute a whole - grain product for a refined product - such as eating whole - wheat bread instead of white bread or brown rice instead of white rice.
8.Foods To Eat less Often
Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods.
9.Compare Sodium In Foods.
Use the Nutrition Facts label to choose lower sodium versions of foods like soup , bread, and frozen meals. Select canned foods labeled "low sodium", "reduced sodium", or "no salt added".
10. Drink Water Instead Of Sugary Drinks.
Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diet.
1) 1 small fruit serving , such as an orange, banana, apple, or 1 cup of berries or melon with each meal.
2) 2 to 3 cups of non fat or low fat milk or yogurt.
3) A small amount of healthy fats, such as olive or canola oil, trans fat free margarine , or a small handful of nuts