the healthy eating plate, created by experts at harvard school of public health and harvard medical school, points consumers to the healthiest choices in the major food groups. 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. read the press release about the healthy eating plate from september 14, 2011. the contents of this website are for educational purposes and are not intended to offer personal medical advice. you should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
the nutrition source does not recommend or endorse any products. limit milk/dairy (1-2 servings/day) and juice (1 small glass/day). eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice). a monthly update filled with nutrition news and tips from harvard experts—all designed to help you eat healthier.
fill half of your plate with non-starchy veggies, such as leafy greens, brussels sprouts, broccoli, green beans and peppers. these types of veggies are naturally low in calories and sugar and are rich in fiber. remember, frozen veggies like broccoli, green beans and spinach are just as good for you as fresh, so keep a few bags of them on hand as backup. protein foods vary in calories, but are low in sugar.
grains and starchy foods vary in calories, fat, sugar and fiber, but they are all higher in carbohydrates. in addition to these foods, you can also have a serving of dairy — such as 1 cup of low-fat milk or 6 ounces of plain low-fat yogurt or 1 ounce of cheese — which gives you additional vitamins minerals and protein. try to choose dairy foods that contain little-to-no added sugar and that are lower in fat. compared to sweets, fruit is fairly low in calories, has no added sugar (just natural sugar) and is loaded with vitamins, minerals, fiber and water.
protein power – ¼ of your plate. fish, poultry, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with the healthy eating plate encourages consumers to choose whole grains and limit refined grains, since whole grains are much better for health. in the body, shop simple with myplate. use our tool to save money while shopping for healthy food choices. find cost-saving opportunities in your local area and discover new, .
1. start with non-starchy veggies 2. fill a quarter of your plate with lean protein 3. fill up to a quarter of your plate with whole grains or starchy foods. eat a wide variety of foods from the five food groups, and limit foods containing saturated fat, added salt, added sugars and preparing meals at home can help you control your portions—as long we avoid second or third helpings. use smaller plates and bowls to help you choose smaller, .
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