03/05/2021
🥬🥗Use the Healthy Eating Plate as a guide for creating healthy, balanced meals:
🍎Make most of your meal vegetables and fruits – ½ of your plate.
Aim for color and variety, and remember that potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.
🌾Go for whole grains – ¼ of your plate.
Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them —have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.
🧀Protein power – ¼ of your plate.
Tofu, chickpeas, pulses, peas, beans, pumpkin seeds and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate.
🌻Healthy plant oils – in moderation.
Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean “healthy.”
💧Drink water, coffee, or green tea.
Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.
🏃🏻Stay active.
The red figure running across the Healthy Eating Plate’s placemat is a reminder that staying active is also important in weight control.
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