The Healthy Eating Plate from the Harvard School of Public Health is a very visual way to organise meals. It doesn’t count calories: it’s about proportions and quality.
The proportions
- Half the plate, vegetables and fruit. The more colours, the better. Potatoes don’t count as vegetables.
- A quarter, whole grains: oats, brown rice, whole wheat, rather than white bread or white rice.
- A quarter, protein: pulses, nuts, fish or poultry. Limit red meat and avoid processed meat.
Oils
Healthy plant oils such as olive oil, in moderation. Avoid partially hydrogenated fats. “Low-fat” doesn’t necessarily mean healthy.
Drinks
Water, coffee or tea. Avoid sugary drinks, limit dairy to one or two servings a day and juice to a small glass.
And movement
The plate includes a reminder: stay active.
Try making today’s lunch with these proportions.
Source: Harvard T.H. Chan School of Public Health — Healthy Eating Plate.
