A healthy plate of food is a meal plan designed to promote the proper nutrition and eating habits necessary for overall health. It consists of foods that are nutrient dense, low in added fat, sugar, and salt, and contain a variety of vitamins and minerals. Eating a healthy plate of food can help to reduce your risk of developing chronic diseases such as diabetes, heart disease, stroke, and cancer.
A healthy plate of food should include a variety of fruits and vegetables. These provide essential vitamins and minerals along with dietary fiber which helps keep the digestive system functioning properly.
Fruits and vegetables should make up half the plate- either one cup for a smaller meal or two cups for larger meals. Choose fresh or frozen fruits and vegetables when possible to get the greatest nutritional benefit.
Grains are important sources of energy, fiber, B vitamins, iron, magnesium, and selenium. At least half the grains eaten should be whole grains such as brown rice, quinoa, oats or whole-wheat bread products.
Whole grains have more fiber than refined grain products such as white bread or white rice. Aim for three ounces (or one-half cup cooked) per serving.
Protein helps build strong muscles and bones as well as provide energy for your body’s daily activities. Protein sources can include lean meats such as poultry without skin; fish; eggs; beans; tofu; nuts; seeds; or low-fat dairy products such as milk, yogurt or cheese. Aim for five to six ounces per day or one ounce (or one-quarter cup cooked) per serving.
Healthy fats are important for providing essential fatty acids that help to protect against chronic diseases such as heart disease and cancer. Healthy fats include mono-unsaturated fats found in olive oil, canola oil, peanut oil or avocados as well some nuts like almonds or walnuts; polyunsaturated fats found in sunflower oil or sesame oil; omega-3 fatty acids found in salmon or other fish oils; and small amounts of saturated fat from lean meats like chicken without skin or from dairy products like low-fat yogurt or skim milk cheese.
Finally it is important to drink plenty of water throughout the day to stay hydrated and help flush out toxins from the body. Water is also needed to transport nutrients throughout the body so that cells can function properly.
Conclusion: A healthy plate of food contains a variety of fruits and vegetables which provide essential vitamins and minerals along with dietary fiber for proper digestion; half the grains consumed should be whole grains for maximum nutritional benefit; lean proteins like poultry without skin or fish provide energy while healthy fats like olive oil provide essential fatty acids that protect against chronic diseases like heart disease and cancer; all meals should be accompanied by plenty of water to stay hydrated.