How can you make sure your plate is both nutritious and delicious?
Below is an example of how to build a healthy plate. The plate consists of 25% fruits, vegetables, protein and whole grains, with the option to add a cup of dairy and healthy fats to every meal. Under each of these categories are food examples for your reference.
You’ll also notice the image below is full of color. When building your plate, try to make it colorful by incorporating a variety of fruits and vegetables in your meals.
Follow these additional tips for balancing your plate during breakfast, lunch and dinner:
- If you struggle with eating fruits, replace that portion of your meal with vegetables
- Dairy does not need to be consumed with every meal or at all
- The USDA recommends 3 cups per day based on a 2,000-calorie diet
- Protein can be meat or meatless — there are plenty of options no matter your diet
- Every meal should include oils or healthy fats
- Add a drizzle of any oil to salad/an entree, or use it for sautéing
- Some healthy fats double as a healthy protein, which is awesome!
Aim for balance with every meal, but if it does not happen, don’t beat yourself up. Allow this guide to help you build the most nutritious and delicious plate possible for you!