A visual representation of the types of foods you should aim to eat each day is the balanced plate. These meals are rich in heart-healthy fibers, lean proteins, and a variety of vitamins and minerals to help you stay healthy and maintain a healthy weight over time. They are also low in added sugars, saturated fats, and salt. What is this plate's best feature? You can choose what you want to eat from each category; the combinations are essentially endless.
PROTEIN:
Think lean to build strong:
Eating lower-fat foods like fish, poultry, eggs, and low-fat dairy products will also help maintain heart health, even though protein helps maintain healthy bones, muscles, and skin.
Keep in mind plant powerhouses:
Remember to try plant-based proteins, which also have the added benefit of fiber, such as beans, lentils, edamame, tofu, nuts, seeds, and nut butters!
How much is it?
Five to six ounces per day. One ounce is equivalent to one ounce of cooked meat, one egg, one tablespoon of nut butter, one cup of beans, and one ounce of nuts or seeds.
Grain & Starches:
Complete:
Because they are higher in protein, vitamins, minerals, and fiber than refined grains, whole grains—such as brown rice, oatmeal, quinoa, popcorn, and whole wheat products—can lower your risk of heart and intestinal disorders and help you control your weight.
How about starches?
Starchy foods like corn, potatoes, and peas can be a part of a healthy diet. Don't eat them fried, and be mindful of how much you eat.
How many servings a day?
Six to eight. One serving is equivalent to one ounce of bread, one cup of dry cereal, and half a cup of cooked rice, pasta, cereal, potatoes, peas, and corn.
Fruits & Vegetables:
Eat the rainbow:
Vegetables and fruits are brightly colored, and the more colors you see on your plate, the more vitamins and minerals you will be getting.
Is it canned, frozen, dried, or fresh?
All can be included in a nutritious diet! Simply watch for sodium and added sugars on the nutrition label.
What is the amount?
Three or more vegetable servings per day. One cup is equivalent to one serving. Fruit should be consumed twice a day. One cup is equivalent to one serving.