What Is the Healthy Food Plate?

The Healthy Food Plate is an updated version of the original Nutrition Plate created by the Harvard School of Public Health. The Healthy Food Plate advocates for a balanced diet that emphasizes nutrient-rich and varied foods from all five major food groups.

This includes whole grains, vegetables, fruits, lean proteins, and healthy fats. The goal of this plate is to help individuals make healthier eating choices and promote overall health.

Whole Grains: Whole grains are an excellent source of energy, fiber, vitamins, minerals, antioxidants, and other important nutrients for the body. They can help to fill you up without adding many calories. Examples of whole grains include oats, brown rice, wheat germ, barley, quinoa, and farro.

Vegetables: Eating a variety of vegetables is important for maintaining a healthy diet. Not only do they provide essential vitamins and minerals like iron and vitamin C, they are also low in calories while being high in fiber. Examples of vegetables include dark leafy greens like kale or spinach; cruciferous veggies like cauliflower or broccoli; root veggies like carrots or sweet potatoes; and tomatoes.

Fruits: Fruits are not only delicious but they are a great source of essential vitamins and minerals such as vitamins A and C. Eating plenty of fruits can also help to prevent heart disease by reducing cholesterol levels. Examples include apples, oranges, bananas, berries (such as blueberries or strawberries), pears, mangos.

Lean Proteins: Protein is essential for building muscle mass as well as helping to maintain a healthy weight. Lean proteins such as fish (especially oily fish such as salmon), chicken breast (without the skin), tofu or tempeh are excellent sources that should be included in your diet on a regular basis.

Healthy Fats: Healthy fats are an important part of any diet and should not be avoided altogether. These fats may help lower LDL cholesterol levels while also providing your body with essential fatty acids that it needs to function properly. Examples include nuts (such as almonds or walnuts), avocados, olive oil, coconut oil.


The Healthy Food Plate encourages individuals to make healthier eating choices by emphasizing nutrient-rich foods from all five major food groups – whole grains; vegetables; fruits; lean proteins; and healthy fats – instead of focusing on a single dietary component such as carbohydrates or fat.