The Healthy Plate

To create a healthful, balanced lunch, dinner or snack, include three food groups:

Produce such as raw, steamed, sautéed or roasted vegetable, fruit slices, or salad;

Lean protein such as seafood, fish, chicken, turkey, tofu, beans, or low-fat cottage cheese;

Whole-grain carbohydrates such as such as one slice of whole-grain bread, or half a cup of brown rice or other cooked whole grain, whole-wheat pasta, or quinoa. Or another healthy carbohydrate like fruit, peas, beans, legumes, dairy. 

Think of a healthful plate in halves and quarters:

• roughly half of your plate should be vegetables and/or fruit; 
• one-quarter should be lean protein
• one-quarter should be whole grains
• Feel free to include a small amount of healthy fat, such as a tablespoon (please measure) of oil-and-vinegar dressing on your salad, seeds or nuts or avocado.