However, applying it to your take-to-work lunch or your on-the-go breakfast can be a bit more challenging. Applying the healthy plate concept to your dinner menu seems pretty straightforward. Whether you are planning your dinner plate, lunch box, snack, or breakfast meal, using the mental picture of your divided plate can help you choose healthier options. Consume one to two servings of dairy (milk, yogurt, cheese) and, most importantly, boost your water intake. If you drink juice, choose only 100 percent juice and limit to a four-ounce serving. Avoid sugary drinks, which are a major source of calories with little nutritional value. A quick look at the nutrition facts label will tell you the type and amount of fat in a food.įor beverages, enjoy unsweetened versions of your favorite coffee or tea. The fats to avoid are those that are saturated or partially hydrogenated.
All of these, however, should be eaten in moderation as all fats are high in calories. Avocado, nuts, salmon, and tuna are also examples of healthy monounsaturated fats. Choose healthy plant oils such as olive and canola oil. While a healthy plate is made up of vegetables, fruits, protein, and whole grains, there are other foods that can be added to a healthy diet. Choose fish, poultry, beans, nuts, and eggs instead. When choosing protein, limit red meat and avoid processed meats. Whole and intact grains such as whole wheat, brown rice, whole wheat pasta, oats, barley and other ancient grains have a milder effect on blood sugar than white breads, white rice, and other refined grains. This half should contain whole grain and protein. Now let’s concentrate on the other half of your plate. Aim for color and variety by choosing fruits and vegetables in the deepest, richest colors available – dark greens, bright reds, vibrant yellows and oranges, and deep purples and blues. Remember that potatoes and corn are extremely starchy vegetables and should be limited. Imagine your plate divided in half and then imagine half of your plate filled with vegetables and fruits. This month’s topic on choosing healthier foods begins with designing a healthy plate. Article topics will include choosing healthier foods, enjoying more fruits and vegetables, drinking more water, sitting less, moving more, and managing stress and sleep. These are evidence-based lifestyle behaviors that can improve overall health.
Healthy food plate series#
During the first half of this new year, I am writing a series of articles on the Eat Smart Move More Core Behaviors. The best way to tackle any challenge is one step at a time. Getting back on track with healthy eating and physical activity can seem overwhelming, especially when unhealthy choices have become a daily habit. In fact, the pandemic has generated a wide range of negative impacts on eating and fitness behaviors such as more snacking, more take-out meals, and less activity in general. However, not everyone has adopted healthier habits. Some people are actually moving more and eating smarter – choosing to walk, bike, or participate in other outdoor recreation instead of indoor activities and cooking more meals at home rather than gathering at restaurants. Changes in eating and physical activity have certainly been affected, either positively or negatively, by the pandemic. Estoy de Acuerdo / I agreeĪs we plan a new year and navigate the twists and turns of a continuing “new normal”, this is a good time to think about personal habits that have emerged over the last two years. Please note that some applications and/or services may not function as expected when translated. NC State Extension does not guarantee the accuracy of the translated text. As with any Internet translation, the conversion is not context-sensitive and may not translate the text to its original meaning.
Healthy food plate free#
To the extent there is any conflict between the English text and the translation, English controls.Ĭlicking on the translation link activates a free translation service to convert the page to Spanish. Por favor, tenga en cuenta que algunas aplicaciones y/o servicios pueden no funcionar como se espera cuando se traducen.Įnglish is the controlling language of this page. NC State Extension no garantiza la exactitud del texto traducido. Al igual que con cualquier traducción por Internet, la conversión no es sensible al contexto y puede que no traduzca el texto en su significado original. En la medida en que haya algún conflicto entre la traducción al inglés y la traducción, el inglés prevalece.Īl hacer clic en el enlace de traducción se activa un servicio de traducción gratuito para convertir la página al español. El inglés es el idioma de control de esta página.
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