Balanced Eating Guide: The Healthy Eating Plate for Optimal Nutrition

The Nutrition Source on creating healthy, balanced meals using the Healthy Eating Plate as a guide. Click on each section to learn more about building your plate.

Healthy Oils: Include in moderation with choices like olive, canola, soybean, corn, sunflower, and peanut oils. Avoid partially hydrogenated oils, which contn unhealthy trans fats.

Water: Drink plenty of water, coffee, or tea. Limit sugary drinks, reduce milk and dry products to one to two servings dly, and limit juice to a small glass per day.

Vegetables Fruits: m for at least half your plate filled with these nutrient-rich foods. that potatoes don't count as vegetables due to their impact on blood sugar levels.

Whole Grns: Make up about one-third of your plate using whole grns like brown rice, quinoa, oats, and barley. These have a milder effect on blood sugar compared to refined grns.

Lean Proteins: Fill the remning portion of your plate with lean protein sources such as chicken, fish, legumes, or tofu.

Healthy Eating Plate Translations

The Healthy Eating Plate is now avlable in multiple languages for global outreach:

• Arabic ????????? ??????? ???????

• Basque Osasungarri Jateko Platera

• Bosnian Tanjir Zdrave Ishrane

• Catalan El Plat Saludable

• Simplified Chinese 健康饮食餐盘

• Traditional Chinese 健康飲食餐盤

• Croatian Den Sunde Tallerken

• Danish Gezonde Voeding Bord

• Dutch Healthy Eating Plate

• Farsi ????? ???? ????

• French – Canada L’Assiette Sante

• German Der Gesunde Teller?

• Greek Πι?το Υγιειν?? Διατροφ??

• Htian Creole Efere Iri Ihe Na-Enye Ah?ike

• Hausa Il Piatto del Mangiar Sano

• Hindi 健康的食品盘子

• Igbo 健康飲食餐盤

• Italian El Plato para Comer Saludable

• Japanese 健康的な食事プレート

• Korean 健康的 ?? ??

• Malay Pinggan Makan Sihat

• Mongolian ЭР??Л ХООЛЛОХ ТАВАГ

• Polish Talerz Zdrowego Od?ywiania

• Portuguese Prato: Alimenta??o Saudavel

• Russian Tарелка Здорового Питания

• Serbian El Plato para Comer Saludable

• Spanish – Spn and English versions

Healthy Eating Plate FAQs

Q: Who created the Healthy Eating Plate?

A: The Harvard T.H. Chan School of Public Health developed this guide.

Q: Is the Healthy Eating Pyramid being phased out?

A: No, both the Pyramid and Plate provide complementary guidance for healthy diets.

Q: Will following these guidelines improve my health?

A: Yes, adhering to such recommations can support better nutrition and overall health.

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