use the healthy eating plate as a guide for creating healthy, balanced meals—whether served at the table or packed in a lunch box. eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice). aim for color and variety, and remember that potatoes don’t count as vegetables on the healthy eating plate because of their negative impact on blood sugar. go for whole grains – ¼ of your plate. healthy plant oils – in moderation. the healthy eating plate does not define a certain number of calories or servings per day from each food group.
the relative section sizes suggest approximate relative proportions of each of the food groups to include on a healthy plate. learn more about the risks and benefits of alcohol. the healthy eating plate is based exclusively on the best available science and was not subjected to political or commercial pressures from food industry lobbyists. in fact, the healthy eating pyramid and the healthy eating plate complement each other. for more information about the healthy eating plate, please see the nutrition source, department of nutrition, harvard t.h. you should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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nutrition plan guide
add an array of colors to your plate and think of it as eating the rainbow. adding frozen peppers, broccoli, or onions to stews and omelets gives them a quick and convenient boost of color and nutrients. usda’s myplate plan can help you identify what and how much to eat from the different food groups while staying within your recommended calorie allowance. try fruits beyond apples and bananas such as mango, pineapple or kiwi fruit. when fresh fruit is not in season, try a frozen, canned, or dried variety.
choose canned varieties of fruit packed in water or in its own juice. or try frozen or canned vegetables for a quick side dish—just microwave and serve. look for canned vegetables without added salt, butter, or cream sauces. these come in a variety of flavors and can be a great dessert substitute. if your favorite recipe calls for frying fish or breaded chicken, try healthier variations by baking or grilling. you can still enjoy your favorite foods, even if they are high in calories, fat or added sugars.