The Healthy Plate

Eating a variety of foods in appropriate amounts maximizes your energy, attention, and overall health. Using the Healthy Plate tool assures you'll get plenty of the vitamins, minerals, and nutrients you need to feel full and energized until your next meal, and not require taking separate vitamins. You don't have to leave out any foods when you are eating healthy, just make sure you are getting a variety of nutrient dense foods as well. Let's take a look at each category of a healthy plate.

Parts of a Healthy Plate

Vegetables and Fruits (1/2 of your plate)

The majority of your plate should be a colorful variety of vegetables and fruits. Most white foods should be minimized because they often lack important nutrients. Fresh, frozen, cooked or raw are all okay. You can make this easy by buying pre-cut options or prepping them ahead for grab and go snacks or meal additions. The saying for fruits and vegetables is "Eat the Rainbow Every Day".

Healthy Protein (1/4 of your plate)

You can find protein in plant and animal foods. Plant based proteins, like beans, tofu, and meat substitutes often have less unhealthy fats. When choosing animal proteins, opt for fish, roasted chicken or turkey versus red meat or deli meat because they have less fat and sodium which negatively impact your heart. Some heart healthy proteins include hummus, lentils, edamame and other beans that are filling and delicious in most recipes.

Healthy oils and fats

Oils and fats are an important part of healthy eating. They give you energy, help you absorb nutrients from other foods you eat and are important for your muscles. When choosing which fats to eat, opt for the least processed and most natural, like nuts, seeds, avocado and olive.

Whole Grains (1/4 of your plate)

A food is considered whole grain when it contains all parts of the seed. This offers maximum fiber and nutrients, keeps you feeling full and your digestive system working properly. Look for the words "whole grain" when buying breads, pastas, rice, quinoa, and other grains. Bulk bins are great places to find a variety of whole grains at affordable prices.

Water and other drinks

Getting enough water every day is important for absorbing nutrients that you eat, keeping your body functioning, your energy high and your muscles working well. When not drinking water, choose drinks without calories like unsweetened tea or coffee, and avoid drinks with sugar, artificial sweeteners and a lot of caffeine.