A healthy plate requires a variety of foods to fill your body with the vital nutrients it needs to thrive. The more colors on your plate, the higher likelihood that you are eating the several vitamins and minerals you need. Check out our healthy plate diagram to see what’s missing from your meals!
Proteins are the building blocks of cells. Each of our organs is made up of cells. Be sure to eat healthy, lean protein sources for a healthy body. Opt for leaner meats or plant-based protein sources to give your body the fuel it needs to power through the day! Choose skinless chicken, turkey, and/or fish. Meat-free protein options include tofu, beans, lentils, quinoa, and nuts. Aim for around 6 ounces of protein a day if you are considered moderately active.
Fruits & Vegetables
Make sure half of your plate consists of colorful produce! Fruits and veggies contain phytonutrients that may help protect against inflammation in the body. They are also filled with antioxidants that help prevent, delay, and repair cell damage in the body. While fresh produce is ideal, all forms work and are better than no produce at all. Whether frozen, canned, or dried, choose fruits and vegetables with no added sugars and lower amounts of sodium. Try to include them with every meal to meet the daily recommended intake of 4.5 cups!Tip: Add a veggie to your morning omelet or toast. Snack on fruit throughout the day. Roast or steam your favorite veggies and add them to your dinner plate.
Fat allows your body to absorb certain vitamins. Foods that are rich in omega-3 fatty acids are essential for proper health. Healthy fat sources include avocado, olive oil, fish, nuts, and seeds. Add sliced avocado to your lunch or dinner. Top your oatmeal with chia seeds for fat, protein, and extra fiber!
Whole grains are high in fiber, which supports a healthy digestive system. Include a quality source of whole grains into your meals by choosing whole-grain flours over refined flours. Brown rice, quinoa, and millet are perfect whole-grain sources to add into your meals.
Add layers of flavor to your meals by using fresh herbs and spices! They provide dishes with deeper, tastier dimensions which tend to make foods more enjoyable. In addition to offering more color and flavor, many herbs and spices are rich in antioxidants, which may protect your cells against free radicals.