Ever been at a buffet and wondered how to serve a ‘healthy plate’? With so many delicious options, it can feel like a hard game of chess. Today I want to share with you a guide to creating a healthy eating plate and I promise it will make your life way easier at home and at buffets too.
So what exactly is a healthy plate?
The smart guys at Harvard University did a whole bunch of research and developed the “Healthy Eating Plate”. It serves as a guide to building a nutritious, healthy meal and I assure you that you cannot go it. It has the nutritionist approval!
So simply put, your healthy plate should typically consist of;
- ½ of your plate being fruits and vegetables. Aim for color diversity & variety and remember that potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.
- ¼ of your plate being whole grains. Whole and intact grains—whole wheat, barley, millet, whole grain maize, oats & brown rice. Limit white bread, white rice, and other refined grains.
- ¼ of your plate being healthy protein. Fish, poultry, legumes, beans, and nuts are all healthy, versatile protein sources. Limit red meat and avoid processed meats such as bacon and sausage.
- Use healthy plant oils – in moderation. Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. A cold pressed oil is one with all its nutrients intact and is the best option.
Finally, also remember that calories don’t just come from what we eat but also from what we drink. So a simple guideline for healthy drinking is:
- Drink mostly water. You can also enjoy coffee or tea but limit the sugar in it.
- Skip sugary drinks. It’s time to ditch the soda imagine it carries with a glass full of health risks. The same goes for energy drinks.
- Limit milk and dairy products to 1-2 servings per day, and limit juice to a small glass per day.
With that you are properly equipped to set up a healthy plate wherever you are.
If you would like to power pack your plate even further, check out this post on my top 7 superfoods.
Happy Healthy Eating!
