The healthy plate

bell peppers

Carole Bartolotto, MA, RD

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

Photo of a healthy plateUse 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:

  • Fuit 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

See what the healthy plate looks like.  (PDF)

Reviewed by Kaiser Permanente in 2018

Eating better together

Join a healthy eating class in your area.

Need support? Find a wellness coach.

Fresh produce and exciting flavors

Explore your healthy eating lifestyle at a farmers market near you.

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