HEALTHY EATING PLATE

 Use the healthy eating plate as a guide for creating healthy, balanced meals- whether served at the table or packed in a lunch box. 

Looking for a printable copy? and hang it on your refrigerator to serve as a daily reminder when planning and preparing your meals! 

                                                 Building a Healthy and Balanced Diet

Make most of your meal vegetables and fruits - 1/2 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- 1/4 of your plate.

Whole and intact grains -whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta- have a milder effect  on blood sugar and insulin than white bread, white rice, and other refined grains.

Protein Power - 1/4 of your plate.

Fish, poultry, beans and nuts are all healthy, versatile protein sources- they can be mixed into salads and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.

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 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. 

THE MAIN MESSAGE OF THE HEALTHY EATING PLACE IS TO FOCUS ON DIET QUALITY:

  • The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet, because some sources of carbohydrate- like vegetables, fruits, whole grains and beans are healthier than others.
  • The Healthy Eating plate also advices consumers to avoid Sugary beverages, a major source of calories usually with little nutritional value in the American diet.
  • The Healthy Eating Plate encourages  consumers to use healthy oils and it does not set a maximum  on the percentage of calories people should get each day from healthy sources of fat. In this way, the healthy eating plate recommends the opposite of low- fat message promoted for decades by the USDA

                                      YOUR PLATE AND THE PLANET
Just as different foods can have differing impacts on human health, they also have differing impacts on the environment. Food production is a major contributor to greenhouse gas emissions, and it places an enormous demand upon our earth's natural resources.


The Healthy Eating plate image is owned by  Harvard University. So Healthy Eating Plate vey important to our life.💗😃

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