Madeleine Hull
A balanced diet is essential to maintaining a healthy weight and ensuring your body functions correctly. The Healthy Eating Plate developed by nutrition experts at Harvard provides a simple visual framework to help people make the best eating choices and address deficiencies in the USDA's MyPlate guidelines. The plate method recommends filling half your plate with fruits and vegetables, a quarter with protein, and a quarter with whole grains and starches. The type of carbohydrate is more important than the amount, and it encourages the use of healthy oils while avoiding sugary beverages. MyPlate and the Healthy Eating Plate can be personalized to fit dietary needs, preferences, cultural traditions, and budgets.
| Characteristics | Values |
|---|---|
| Purpose | To provide a visual framework for the types of foods you should eat daily |
| Food groups | Fruits, vegetables, whole grains, lean proteins, healthy fats, and starches |
| Proportion of fruits and vegetables | Half of the plate |
| Proportion of protein | One-quarter of the plate |
| Proportion of whole grains and starches | One-quarter of the plate |
| Carbohydrates | Focus on the type rather than the amount; choose healthier options like vegetables, fruits, whole grains, and beans |
| Fats | No maximum on the percentage of calories from healthy sources of fat like olive oil; limit saturated fats |
| Sugary beverages | Avoid |
| Dairy | Low-fat or fat-free milk or yogurt; lactose-free or fortified soy alternatives |
| Personalization | Can be customized based on individual needs, preferences, cultural traditions, and budget |
| Physical activity | Staying active is important for weight control |
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What You'll Learn
Half of your plate should consist of fruits and vegetables
Fruits and vegetables should make up half of your plate. This is because they provide your body with the nutrients it needs to function correctly. The greater the variety of colours on your plate, the wider the array of vitamins and minerals you get. For example, carrots, celery, spinach, and tomatoes are all great options for vegetables, and they can be sautéed in olive oil. Fruits are also a great way to satisfy your sweet tooth while still eating healthily.
It's important to note that fresh, frozen, dried, or canned fruits and vegetables can all be part of a healthy diet. However, when choosing canned or dried options, be mindful of added sugars and sodium. Additionally, starchy vegetables like potatoes, peas, and corn are healthy choices, but it's important to watch your portion sizes and avoid eating them fried.
The Healthy Eating Plate, created by the Harvard T.H. Chan School of Public Health and Harvard Health Publications, recommends focusing on diet quality. This means that the type of carbohydrate in your diet is more important than the amount. For example, vegetables (other than potatoes), fruits, whole grains, and beans are healthier sources of carbohydrates.
The MyPlate initiative by the USDA also recommends filling half your plate with fruits and vegetables. This initiative provides a visual framework to help you choose a variety of foods from different food groups throughout the day and week. It can be customised to fit your dietary needs, preferences, cultural traditions, and budget.
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Whole grains are a must
Whole grains are an essential component of a balanced diet. They are a staple food worldwide and offer a "complete package" of health benefits. Whole grains are high in iron, magnesium, manganese, phosphorus, selenium, B vitamins, and dietary fibre. The bran, germ, and endosperm of the grain are all retained in whole grains, making them more nutritious than refined grains.
Research has shown that choosing whole grains and reducing refined grains improves health. Whole grains have been linked to lower risks of heart disease, type 2 diabetes, and cancer. The 2015-2020 Dietary Guidelines for Americans recommend getting at least half of your daily grain intake from whole grains. When shopping, look for products that list whole grains as the first or second ingredient.
Ancient grains like spelt and barley are considered whole grains and offer additional nutritional benefits. Spelt, for example, is rich in manganese, magnesium, phosphorus, zinc, iron, and B vitamins. Oats are another excellent choice for a whole grain, as they are packed with vitamins, minerals, and fibre, and are gluten-free.
When planning your meals, aim to make about half of your grains whole grains. This can include farro, brown rice, or whole-grain bread and pasta. By incorporating a variety of whole grains into your diet, you can boost the nutritional value of your meals and improve your overall health.
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Include lean protein
Lean protein is an essential component of a balanced diet. It helps build and maintain muscle and tissues, regulates bodily processes, promotes satiety, and may aid in weight management.
When choosing lean proteins, opt for lower-fat options such as skinless chicken, turkey, and fish. Skinless chicken breast, in particular, is exceptionally lean and relatively low in calories. Other good choices include egg whites, beans, lentils, and low-fat or fat-free dairy products like cottage cheese, yogurt, and milk.
If you're looking for plant-based sources of lean protein, consider beans, lentils, edamame, tofu, nut butters (such as peanut butter or almond butter), and nuts and seeds. These plant-based options provide the added benefit of fiber.
When it comes to meat, choose lean cuts like loin and round for red meat. Lean beef and bison are also good options, offering less fat per serving than other types of meat. Just remember to limit your intake of processed meats, as they tend to be higher in saturated fat and sodium.
By including a variety of these lean protein sources in your diet, you can ensure you're getting enough of this essential nutrient while maintaining a healthy balance of macronutrients.
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Avoid sugary drinks
A balanced diet plate is a visual framework for the types of foods you should eat daily. It includes foods that are high in heart-healthy fibres, lean proteins, and a variety of vitamins and minerals while being low in sodium, saturated fats, and added sugars.
Sugary drinks are the number one source of added sugars in our diet. These include soda, pop, cola, tonic, fruit punch, lemonade, sweetened powdered drinks, sports and energy drinks, sweetened waters, coffee, and tea beverages with added sugars. These drinks are usually loaded with added sugars and offer little to no nutritional value. Studies have shown that people who consume a lot of sugary drinks tend to weigh more and eat less healthily than those who don't. Additionally, these drinks are associated with weight gain, obesity, type 2 diabetes, heart disease, kidney disease, non-alcoholic liver disease, tooth decay, and gout.
To avoid sugary drinks, it is important to read nutrition labels and ingredients. Drinks that appear to be healthy, like bottled smoothies and energy drinks, can be loaded with added sugars. Look for ingredients like sucrose, glucose, maltose, syrups, concentrated fruit juice, agave, and honey. One container of these drinks may contain multiple servings, which can significantly increase your sugar intake.
Instead of sugary drinks, opt for water, which is naturally sugar-free. Carry a refillable water bottle or keep a cup at your desk to make water easily accessible. If you prefer fizzy drinks, try seltzer or sparkling water. You can also add slices of your favourite fruits to your water for a boost of flavour. When you crave something sweet, make a homemade smoothie with fruits, vegetables, ice, and low-fat or fat-free milk or yogurt.
If you regularly consume sugary drinks, gradually reduce your intake by incorporating less sweet options. For example, mix half sweetened iced tea with half unsweetened iced tea. Making these small changes can help you develop healthier habits and reduce your risk of health issues associated with sugary drinks.
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Stay active
Staying active is an important part of maintaining a healthy weight and controlling your weight. The Healthy Eating Plate, for example, features a red figure running across its placemat, reminding users of the importance of staying active.
There are many ways to stay active, and it is important to find an activity that suits your needs and abilities. For example, jogging, playing team sports, and biking are great ways to stay active. Every little bit helps, and you can start small and build up your activity levels over time.
If you are unable to leave the house, there are still plenty of ways to stay active. You could try an at-home workout video or app, or simply walk up and down the stairs a few times a day. You could also try an active hobby, such as gardening or cleaning.
If you are able to leave the house, you could try walking or cycling to work or the shops instead of driving. You could also join a local sports team or class, such as a running club or yoga group. Getting active with others can be a great way to stay motivated and build a community.
Remember, staying active doesn't have to be complicated or expensive. The important thing is to find an activity that you enjoy and that suits your lifestyle, and to build it into your daily or weekly routine.
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Frequently asked questions
A balanced diet plate is a visual guide to creating healthy, balanced meals. It can be used as a reference for the types of foods and the quantities of each food group that should be consumed daily. The plate method is a handy way to remember how much of each food group to eat.
A balanced diet plate should include a variety of fruits and vegetables, whole grains, lean proteins, and healthy fats. It should also be low in sodium, saturated fats, and added sugars. The USDA's "ChooseMyPlate" initiative recommends filling half your plate with fruits and vegetables, a quarter with whole grains and starches, and the remaining quarter with lean proteins.
When creating a balanced diet plate, try to “eat the rainbow" by including a variety of colourful fruits and vegetables. Choose whole grains such as oats, corn tortillas, and brown rice instead of refined grains. Opt for lean proteins like chicken, turkey, fish, and plant-based sources such as beans and tofu. Limit sugary beverages and fried foods. Remember that individual needs may vary, so adjust portion sizes and food choices according to your specific requirements.
