How Should a Healthy Eating Plate Appear?
We designed the Harvard Healthy Eating Plate as a model for meal planning and a balanced diet because basic eating patterns are linked to both weight loss and overall health. Envision a circular dinner plate with a line that divides it evenly in half, running vertically along the middle. Equal amounts of whole grains (not refined grains like white bread and white rice) and lean protein (such fish, nuts, legumes, and poultry—not red meat or processed meats) should occupy one half of the plate. Half the other part should be made up of veggies and the remaining portion should be made up of fruit. Try to add as much diversity as you can to this half of your plate (or diet); eat a wide range of fruits and vegetables (but don't include potatoes or French fries as vegetables).
Imagine a glass of water on one side of the plate; it's the finest beverage for both weight loss and general health (you can use low-sugar tea or coffee in place of coffee at certain meals). Limit your milk consumption to one or two servings per day.
Imagine a container filled with healthy oils, such canola or olive oil, on the opposite side of the dish. Use it in place of butter when cooking or serving.
When you're planning a meal, going grocery shopping, or coming up with plans for how to lose weight and keep it off, keep the Healthy Eating Plate in mind. Following its recommendations will increase your likelihood of staying well and keeping a healthy weight.
How Should a Healthy Eating Plate Appear?
We designed the Harvard Healthy Eating Plate as a model for meal planning and a balanced diet because basic eating patterns are linked to both weight loss and overall health. Imagine a circular dinner plate with a line that evenly divides it in half, running vertically along the middle. Equal amounts of whole grains (not refined grains like white bread and white rice) and lean protein (such as fish, nuts, legumes, and poultry—not red meat or processed meats) should occupy one half of the plate. Half the other part should be made up of veggies, and the remaining portion should be made up of fruit. Try to add as much diversity as you can to this half of your plate (or diet); eat a wide range of fruits and vegetables (but don't include potatoes or French fries as vegetables).
Imagine a glass of water on one side of the plate; it's the finest beverage for both weight loss and general health (you can use low-sugar tea or coffee in place of coffee at certain meals). Limit your milk consumption to one or two servings per day.
Imagine a container filled with healthy oils, such as canola or olive oil, on the opposite side of the dish. When cooking or serving, substitute it for butter.
When you're planning a meal, going grocery shopping, or coming up with plans for how to lose weight and keep it off, keep the Healthy Eating Plate in mind. Following its recommendations will increase your chances of staying healthy and maintaining a healthy weight.
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