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The "healthy plate" is a way to divide your plate into 3 sections — protein, grains, and vegetables. It's a simple way to eat smarter without weighing or measuring food.
Creating a healthy plate
Use a regular dinner plate to dish up these servings:
- Fill ¼ of the plate with a healthy protein (fish, chicken, cooked beans, or tofu).
- Fill ¼ of the plate with healthy grains or starches such as brown rice, whole wheat pasta, quinoa, corn, peas, or a slice of whole grain bread.
- Fill ½ of the plate with non-starchy vegetables like carrots, broccoli, cauliflower, spinach, or asparagus.
To complete your meal, you can add:
- Fruit with breakfast, lunch, and dinner
- 2 to 3 servings of nonfat or 1 percent milk or yogurt each day
- A small amount of healthy fat, such as extra virgin olive or canola oil or a handful of nuts