A balanced plate includes fruits, vegetables, grains, and protein foods along with small amounts of healthy fats in moderation. It should be low in sodium and sugar consumption while being rich in heart-healthy fibers, vitamins, and minerals. Eat an assortment of veggies, as well as low-glycemic sources of carbs like whole grains and beans. Also try drinking more water instead of sugary beverages.
1. Fruits and Vegetables
Eating a variety of fruits and vegetables is the easiest way to ensure you’re receiving adequate vitamins and minerals. There are fresh, frozen, and canned options, which are quick and convenient additions to meals and snacks. Botanically speaking, fruits come from flowers with seeds within them, while vegetables include all other plant parts like stems, roots, tubers, or leaves. But in terms of culinary interpretation, this distinction is less clear-cut.
Sweet fruits such as apples and berries are often used as an addition to savory dishes as a counterpoint to salty or fatty food, such as apple crisps or fig spreads on cheese boards. Furthermore, some savory vegetables like rutabagas or beets have sweet-tasting characteristics, which allow them to be used as dessert ingredients.
2. Lean Protein
Protein is essential in building and repairing cells and tissues, helping regulate several body processes, as well as contributing to satiety and weight loss. Various lean animal and plant sources offer suitable protein options. One can of tuna contains 20.3 g of protein with only 1.5 g of fat; edamame beans provide another excellent source of protein with approximately 2.5 grams per cooked cup.
When selecting meat, choose leaner cuts with lower fat content and limit fatty foods like deli slices, bacon, sausage, and hot dogs. Lean poultry, fish, and eggs can also make excellent protein sources; simply flavor all proteins with herbs or spices without salt to add an extra dash of flavor!
3. Whole Grains
Grains are packed with fiber, vitamins, and phytochemicals and provide complex carbohydrates. Choose whole grains over refined ones to limit added sugars, sodium, and saturated fat content. Choose whole wheat bread, rolled oats, brown rice, quinoa, barley, and popcorn from food stores that bear the “whole grain” label, and avoid marketing terms like “multigrain,” as these may not guarantee true nutritional benefits.
Substituting whole grains for refined grains has been shown to significantly lower cholesterol, blood triglycerides, and insulin levels, while providing essential B vitamins such as thiamin, riboflavin, and niacin that assist the body in extracting energy from proteins, fats, and carbohydrates.
4. Dairy
Dairy foods (milk, cheese, and yogurt) can provide essential sources of protein and calcium. Their fat content varies significantly; select those with less saturated fat content. A “dairy” is defined as any establishment where milk is stored and transformed into other dairy products, such as butter or cheese. Additionally, this term may refer to farms where cows, goats, sheep, or other mammals are raised for their milk production.
Low-fat or fat-free dairy milk and yogurt are optimal dairy choices, along with fortified soy milk and unsweetened calcium-fortified plant “milks” like almond, rice, coconut, or oat milks that meet daily dairy intake requirements. These alternatives are better for your health than full-fat dairy, which may contribute to excess weight and high cholesterol levels.
5. Nuts and Seeds
Nuts (such as almonds and walnuts) are packed full of protein, healthy fats, fiber, and vitamins that can help to lower low-density lipoprotein cholesterol (commonly referred to as “bad”) in your blood and keep blood vessels and arteries in excellent health.
Seeds are packed with protein and are an excellent source of vitamin E and zinc. Like nuts, seeds contain heart-healthy polyunsaturated fats, making them a staple food choice in vegetarian diets.
6. Healthy Fats
The Healthy Eating Plate suggests eating foods from various food groups, including whole grains, fruits, vegetables, lean proteins, and dairy. Although this plate does not prescribe specific amounts or servings per food group due to individuals’ calorie and nutrient needs varying widely, individuals can still follow its guidelines as outlined.
Healthier fats (monounsaturated and polyunsaturated) help lower LDL cholesterol, decreasing your risk for heart disease. Each gram of fat contains 9 calories; therefore, it is important to limit them as well. Opt for plant-based oils when cooking hot dishes, and add nuts or seeds as snacks during meals and snacks (nuts are also an excellent source of fiber). Incorporating fat-soluble vitamins such as A, D, and E will benefit your overall well-being, as they aid absorption by the body.
7. Water
Water is an odorless, colorless chemical compound composed of hydrogen and oxygen that forms naturally throughout ecosystems such as creeks, rivers, lakes, oceans, and underground aquifers. Water provides essential ecosystem services while also offering recreational activities such as swimming, surfing, boating, skiing, and ice skating.
A balanced plate includes the appropriate balance of lean protein, healthy fats, and complex carbohydrates in proportion to one another, along with minimal sodium, saturated fats, and added sugars—to support heart health while managing weight and supporting overall wellness. To learn more about creating a nutritious diet, visit Western Health Advantage’s Nutritional Counseling or explore their entire selection of wellness programs—they have expert nutritionists ready to assist in reaching wellness goals through meals alone!
8. Other Foods
A healthy plate includes vegetables, fruits, grains, lean protein, and dairy foods to provide essential vitamins, minerals, and heart-healthy fats that contribute to overall well-being and long-term health and well-being. MyPlate can help you make sure every meal includes these vital food groups every day—proteins, healthy fats, and complex carbs provide vital support for muscle repair, hormone production, and much more!
