VEGETABLES & FRUITS
These two components should make up 1/2 of your plate.
Aim for color and variety, and remember that potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.
This should make up 1/4 of your plate.
Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.
This should make 1/4 of your plate.
Fish, poultry, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.
HEALTHY OILS (in moderation)
Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean “healthy.”
DRINK WATER OR TEA
Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.
FOCUS ON LIFESTYLE ALSO:
Staying active is crucial to day-to-day life. Staying active is very important for weight control.
Optimization of your sleep is very important for a healthy life. Click here to learn some tips on optimizing your sleep.
FOCUS ON YOUR EMOTIONS
Your emotional wellbeing has a huge impact on your health. Studies have shown time and time again that emotional stressors can lead to negative health outcomes. Talk to a health professional if your emotions are overwhelming.
Mindfulness has so many health benefits. Studies have shown that meditation actually helps us sleep better, deal with stress better, age backwards, and improves our memory and cognition. Learn more.