Are you looking for efficient ways to implement and maintain healthy eating habits? Renewed You Plate makes it simple for you!
You do not have to have a perfectly balanced plate at every meal. For instance, it is ok to have less protein in one meal compared to another. As long as your overall goals are to consume at least one balanced meal per day and the daily recommendation for each food group by the end of the day, you will still have a well-balanced, nutrient-rich diet. These goals are the key to a more vibrant, energetic and healthy life.
The Renewed You Plate is an example of what a balanced plate should look like. (Notice about half the plate is fruits and veggies.) Start with one meal at a time, and focus on how you would like to balance it. Review your progress by referencing the Renewed You Plate and the information below.
- Fruits: Eat in-season fruits in a variety of colors.
- Spring season: strawberries, mango, pineapple, jackfruit, cherries, grapefruit, apricots, avocados
- Aim for 1-2 cups per day
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- 1 cup of fruit is equivalent to 1 small apple, 1 banana, 1 medium grapefruit, and 8 strawberries
- Consume fruit as a side or a snack
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- Example:
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- Spread half an avocado on whole wheat toast
- Top it with sautéed spinach and 1 sliced hardboiled egg
- Sprinkle with salt, pepper and red pepper flakes
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- Vegetables: Eat in-season produce in a variety of colors.
- Spring season: asparagus, broccoli, carrots, radishes, artichokes, peas, arugula, Swiss chard, beets, spinach
- Aim for 3 cups per day
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- 1 cup of vegetables is equivalent to 2 cups of raw, leafy greens (like spinach or lettuce), 12 baby carrots, and 1 cup of cooked vegetables
- Add a different vegetable to each meal
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- Example: Add color to your salads with baby carrots, shredded red cabbage, green beans, broccoli, tomatoes, etc.
- Whole grains: Limit refined grains, such as white bread and white rice.
- At least half of your grains should be whole grains — whole wheat flour, whole oats, brown rice, barley, quinoa, buckwheat, whole grain rye, etc.
- Whole grains contain dietary fiber, B vitamins, and minerals
- Aim to have 6 ounces of grains per day
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- 1 ounce of grains is equivalent to 1 slice of bread; ½ cup of cooked rice, oatmeal, cereal or pasta; and 5 whole wheat crackers
- Try to include a source of whole grains in every meal
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- Example: Sauté vegetable stir fry with brown ricein avocado oil
- Protein: Focus on lean meats.
- Eat a variety of protein, including 8 ounces of seafood, per week to increase your nutrient intake
- Protein includes poultry, meats, nuts and seeds
- Grass-fed/Organic meat, cage-free eggs and wild-caught seafood are the best
- Aim for 5 ounces per day
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- 1 ounce of protein is equivalent to 1 ounce of meat, poultry or fish; ¼ cup of cooked beans; 1 egg; 1 tablespoon of peanut butter; or ½ ounce of nuts or seeds
- Make sure protein is on every plate!
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- Example:
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- Make a two-egg vegetable omelet topped with avocado
- Eat it with a small apple as a side
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- Dairy: Focus on healthy options.
- Dairy does not need to be consumed at every meal
- Try non-dairy alternatives, like unsweetened almond milk or coconut milk
- Stick to low-fat milks
- Aim for 2-3 cups per day
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- 1 cup of dairy is equivalent to 1 cup of milk or yogurt and ½ cup of shredded cheese
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- Example:
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- Cook ½ cup of oatmeal with 1 cup of almond milk
- Top it with 1 tablespoon of almond butter and some fresh berries
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- Oils and healthy fats: Focus on quality and quantity.
- Olive, coconut and avocado oils are the healthiest oil options
- Limit or eliminate your intake of canola oil, corn oil and vegetable oil
- Aim for 5-7 teaspoons of healthy oil per day
- Healthy fats include salmon, olives, avocados, peanuts, almonds, cashews and sunflower seeds
- Examples:
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- Sauté, roast or grill vegetables or proteins with 1-2 tablespoons of healthy oil
- Drizzle oils on salads or avocado toast
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Nutritional balance will boost your energy levels, increase your metabolism and improve your overall quality of life. If you don’t have vegetables or fruits with some meals, add a banana or carrots as a snack instead. Get back to the basics, and aim for one balanced meal per day.
For more information on specific quantities, visit https://www.choosemyplate.gov/.
By: Alexandra Bollinger