Jeffrey Salazar
Making your own diet plate is a great way to ensure you are eating a healthy, balanced diet. The general consensus is that half of your plate should consist of fruits and vegetables, with a portion of protein, some healthy fats, and complex carbohydrates making up the rest. The Diabetes Plate recommends a quarter of your plate be quality carbohydrates, such as starchy vegetables, whole grains, low-fat dairy, or fruit. MyPlate encourages a personalized approach to healthy eating, taking into account dietary needs, preferences, cultural traditions, and budget. The Healthy Eating Plate advises against sugary drinks and promotes healthy oils, while also emphasizing the importance of staying active.
| Characteristics | Values |
|---|---|
| Fruits and Vegetables | 1/2 of your plate |
| Grains | 1/2 of your grains should be whole grains |
| Protein | 1/4 of your plate |
| Dairy | 1-2 servings per day |
| Healthy Fats | Use healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, etc. |
| Beverages | Water, coffee, or tea. Avoid sugary drinks |
| Carbohydrates | Quality carbohydrate foods like starchy vegetables, whole grains, low-fat dairy, or fruits |
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What You'll Learn
Include fruits and vegetables
Fruits and vegetables are an essential part of a healthy diet, offering a wide variety of health benefits. They are a good source of vitamins and minerals, help with weight management, and can lower blood pressure and cholesterol. It is recommended that half of your plate should comprise fruits and vegetables, with a minimum of 2 cups of fruit and 2 1/2 cups of vegetables daily.
There are numerous ways to include fruits and vegetables in your diet. You can add fruits to your breakfast cereal or oatmeal, such as sliced bananas, raisins, berries, or apples. Alternatively, you can opt for whole fruits as a snack or dessert. For vegetables, try adding chopped veggies like onions, bell peppers, and spinach to your eggs or omelet. You can also bulk up sandwiches with vegetables like cucumbers, sliced avocado, and dark, leafy greens.
When it comes to variety, opt for different types and colours of produce to ensure your body gets a mix of nutrients. Include dark, leafy greens, yellow or orange vegetables, legumes, and citrus fruits. Don't be afraid to experiment with frozen fruits and vegetables as well—they are easy to prepare and can be steamed, microwaved, or grilled alongside your main course.
If you're looking to increase your fruit and vegetable intake, start with small goals. Try adding one extra fruit or vegetable to your diet each day, and gradually increase from there. You can also get creative by adding grated carrots or zucchini to pasta sauces or stews, or even trying out new recipes that incorporate more vegetables.
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Choose healthy oils
When creating your own diet plate, it is important to choose healthy oils. Oils are fats that are liquid at room temperature, like vegetable oils used in cooking. They come from many different plants and fish. While oils are not a food group, they provide important nutrients such as unsaturated fats and vitamin E.
It is recommended to choose unsaturated fats instead of saturated fats as they can reduce your risk of heart disease and improve "good" (HDL) cholesterol levels. Many foods supply oils, like nuts, olives, some fish, and avocados. Most oils are high in monounsaturated fats or polyunsaturated fats, which are healthy fats, and low in saturated fats. Foods that are mainly made of oil include mayonnaise, certain salad dressings, and soft margarine.
When choosing oils, opt for healthy vegetable oils like olive, canola, soy, corn, sunflower, and peanut oils. Avoid partially hydrogenated oils, which contain unhealthy trans fats. It is important to note that low-fat does not mean healthy.
Additionally, some oils, like coconut oil, palm oil, and palm kernel oil, are higher in saturated fats and are therefore not included in the oils category. These oils are solid at room temperature and are considered solid fats. Solid fats also come from many animal foods and can be made from vegetable oils.
By choosing healthy oils and incorporating them into your diet plate, you can improve your overall health and well-being.
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Opt for whole grains
Whole grains are an essential component of a healthy diet. They are a great source of complex carbohydrates, dietary fibre, and several B vitamins, as well as minerals such as iron, magnesium, and selenium. Whole grains contain the entire grain kernel, including the bran, germ, and endosperm. This is in contrast to refined grains, which have been milled to remove the bran and germ, resulting in the loss of dietary fibre, iron, and B vitamins. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice.
There are numerous health benefits associated with the consumption of whole grains. Firstly, they can help reduce the risk of heart disease. The fibre in whole grains can lower blood cholesterol levels, contributing to a healthier heart. Additionally, the B vitamins present in whole grains play a crucial role in metabolism, helping the body release energy from protein, fat, and carbohydrates. These B vitamins are also essential for maintaining a healthy nervous system.
Fortified whole grains, such as ready-to-eat cereals, are an excellent source of non-heme iron, which is vital for individuals who do not consume meat or other heme-iron sources. Whole grains are also a good source of magnesium and selenium. Magnesium is a mineral that contributes to bone health and energy release from muscles. Selenium plays a protective role by safeguarding cells from oxidation and supporting a robust immune system.
When creating your own diet plate, aim to make half of your grains whole grains. This can be achieved by incorporating a variety of whole-grain products, such as whole-wheat bread, brown rice, oatmeal, or bulgur wheat. By including more whole grains in your diet, you can not only improve your overall health but also add flavour, texture, and nutritional value to your meals. Remember to vary your grain choices to keep your diet interesting and enjoyable while reaping the benefits of whole grains.
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Select lean proteins
Lean proteins are an essential component of a healthy diet. They provide the body with the necessary building blocks for bones, muscles, cartilage, skin, and blood. Here are some tips to select lean proteins for your diet plate:
First, opt for lean meats such as chicken, turkey, beef, and pork. These meats offer high-quality protein along with important nutrients like iron and zinc. When choosing beef and pork, look for labels indicating "loin" or "round" cuts, which tend to be leaner. Specifically, a handful of pork cuts meet the U.S. Department of Agriculture's definition of "lean," with pork tenderloin being the leanest option. For ground beef, choose options that are at least 90% lean. Similarly, when selecting chicken, go for skinless chicken breasts to reduce unhealthy saturated fat intake.
Second, include fish as a part of your lean protein choices. Fish like salmon, tuna, and mackerel are excellent sources of protein and omega-3 fatty acids, which promote heart health. White-fleshed fish, in particular, are quite lean, offering less than 3 g of fat, 20-25 g of protein, and 85-130 calories per 3.5 oz (100 g) cooked serving. Some examples of very lean white fish include cod, haddock, grouper, halibut, tilapia, and bass.
Third, consider plant-based sources of lean protein. Beans, peas, and lentils are excellent choices. They provide protein along with other health benefits, such as high fiber content, which can help lower cholesterol levels. Additionally, tofu is a versatile option that provides all the essential amino acids.
Lastly, dairy products like milk, cheese, and yogurt can be a part of your lean protein choices. Low-fat milk, in particular, is a good source of protein and can help reduce fat and calorie intake compared to whole milk. Greek yogurt is another excellent option, as it is high in protein and contains various nutrients like calcium, vitamins, and minerals. However, dairy products can be high in saturated fat, so opt for low-fat or fat-free options, and limit your intake if necessary.
Remember to vary your protein sources to ensure you get a range of nutrients and meet your body's protein requirements.
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Limit dairy
Dairy products are a great source of calcium, potassium, vitamin D, and protein, which are all essential for bone health and maintenance. However, it is recommended to limit your dairy intake to one to two servings per day.
Firstly, it is important to note that dairy needs differ from person to person. Factors such as age, sex, height, weight, and physical activity level influence the amount of dairy one should consume. For instance, dairy needs may increase for pregnant or breastfeeding individuals.
To meet your dairy requirements, you can consume milk, yogurt, cheese, lactose-free milk, or fortified soy milk and yogurt. Opting for low-fat or fat-free dairy options is generally recommended as they are lower in saturated fat. For example, you can switch to low-fat or fat-free milk, yogurt, or cheese. Additionally, lactose-free milk and fortified soy milk or yogurt are excellent alternatives.
If you are limiting dairy, you can still ensure adequate calcium intake by exploring other calcium-rich foods. These include fortified soy milk, lactose-free milk alternatives like soy milk and queso blanco, and certain fish like salmon. However, it is important to note that the amount of calcium your body can absorb from non-dairy sources may vary.
Remember, the key is to focus on variety, amount, and nutrition. While limiting dairy, ensure you are still meeting your recommended calcium and nutrient intake through alternative sources.
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Frequently asked questions
A healthy plate should include vegetables, fruits, grains, protein, and dairy foods.
Fish, poultry, beans, and nuts are all healthy and versatile sources of protein.
Healthy vegetable oils like olive, canola, soy, corn, sunflower, and peanut oils are good sources of healthy fats.
Half of your plate should be made up of fruits and vegetables.
The MyPlate Plan is a personalized plan based on your age, height, weight, and other basic factors. It can help you set daily food goals and track your progress.
