06/01/2022
The Healthy Plate illustration provides a simple practical guideline for how a “generally” healthy plate should look like:
* ~1/2 the plate should contain non-starchy vegetables
* 1/4th a type of lean protein
* 1/4th may contain starchy foods such as whole grains and/or starchy vegetables
For my patients who are new to the world of healthy dietary modifications, I always recommend to start with gradual changes keeping the Healthy Plate principles in mind, and later on fine tune their healthy plate to fit their unique individuals’ health needs. Here are examples of some of the foods to include in a healthy plate:
* Non-starchy vegetables: kale, spinach, arugula, Swiss chard, romaine, asparagus, artichokes, celery, broccoli, cauliflower, brussels sprouts, etc.
* Proteins: fish and other seafoods, lean meat, lean poultry, eggs, tofu, etc.
* Whole grains: brown rice, black rice, wild rice, whole wheat, quinoa, buckwheat, bulgur, oats, spelt, rye, whole grain breads, whole grain pastas, etc.
* Starchy vegetables: potatoes, parsnips, corn, winter squash (acorn or butternut), turnips, and legumes such as beans, peas and lentils, etc.
Disclaimer: Content of this post is for informational and educational purposes only, and not intended to substitute any professional medical advice, diagnosis, or treatment.
