Building Healthy and Diet
Twelve percent of your plate should include veggies and fruits. Aim for variety and color, and keep in mind that potatoes don’t count as vegetables on the Healthy Eating Plate due to their blood sugar impact.
Fourteen percent of your plate should be made up of whole grains.
Whole and intact grains, such as whole wheat, barley, wheat berries, quinoa, oats, brown rice, and dishes produced with them, such as whole-wheat pasta, have a gentler effect on blood sugar and insulin than refined grains such as white bread and white rice.
Fourteen percent of your plate should be devoted to protein.
Fish, chicken, beans, and nuts are all healthful, adaptable protein choices that go well with veggies on a plate and maybe combined into salads. Limit your intake of red meat and steer clear of processed meats like bacon and sausage.
Plant oils are good for you if you use them in moderation.
Avoid partly hydrogenated oils, which contain dangerous trans fats, and instead go for healthy vegetable oils like olive, canola, soy, maize, sunflower, peanut, and others. Keep in mind that “low-fat” does not equal “healthy.”
Water, coffee, or tea are all good options.
Sugary drinks should be avoided, milk and dairy products should be limited to one to two meals per day, and juice should be limited to one small glass per day.
The red figure that runs across the placemat of the Healthy Eating Plate is a reminder that being active is equally crucial for weight management.
The Healthy Eating Plate’s key message is to focus on diet quality:
Because some carbohydrate sources—such as vegetables (other than potatoes), fruits, whole grains, and beans—are healthier than others, the carbohydrate in the diet is more important than the amount of carbohydrate in the diet.
The Healthy Eating Plate also recommends customers avoid sugary beverages, which are a major source of calories in the American diet, generally with little nutritious benefit.
The Healthy Eating Plate encourages people to utilize healthy oils and does not specify a maximum amount of calories that should come from healthy fat sources each day. In this approach, the Healthy Eating Plate promotes the polar opposite of the USDA’s decades-long low-fat messaging.