Building a Healthy and Balanced Diet
A well-balanced diet is key to maintaining good health and energy levels. The Healthy Eating Plate emphasizes variety, whole foods, and portion control.
1. Fill Half Your Plate with Vegetables and Fruits
- Prioritize colorful and diverse produce for maximum nutrients.
- Keep in mind that potatoes don’t count as a vegetable due to their impact on blood sugar.
2. Choose Whole Grains for ¼ of Your Plate
- Opt for whole and intact grains like wheat berries, quinoa, oats, brown rice, and whole wheat pasta.
- These have a gentler effect on blood sugar and insulin levels compared to refined grains like white bread and white rice.
3. Power Up with Protein (¼ of Your Plate)
- Go for healthy protein sources such as fish, poultry, beans, and nuts.
- These options are versatile and pair well with vegetables.
- Limit red meat and avoid processed meats like bacon and sausage.
4. Use Healthy Plant Oils in Moderation
- Select healthy oils like olive, canola, soy, sunflower, corn, and peanut oil.
- Avoid partially hydrogenated oils, which contain harmful trans fats.
- Keep in mind that low-fat doesn’t always mean healthy—focus on quality instead.
5. Drink Smart
- Water, coffee, or tea are the best choices.
- Avoid sugary drinks and limit dairy to one to two servings per day.
- Juice should be consumed in small portions, as it contains concentrated sugars.
The Key Takeaway: Focus on Diet Quality
Rather than just counting calories, aim for nutrient-dense, high-quality foods that support long-term health. Small changes can lead to big results in your overall well-being!
Would you like any modifications to this? 😊
