In the 1990s, the USDA’s Center for Nutrition Policy and Promotion created the Healthy Eating Index “to measure how well American diets conform to recommended healthy eating patterns.” A score of 100 meant following the federal recommendations to the letter while a score of 0 meant totally ignoring them.Will following the Healthy Eating Pyramid and Healthy Eating Plate guidelines really make me healthier?Īccording to research done at Harvard Chan School of Public Health and elsewhere, following the guidelines presented through the Healthy Eating Pyramid and Healthy Eating Plate can lead to a lower risk of heart disease and premature death: Although our translations of this guide maintain the single-plate graphic, we encourage its use for creating healthy, balanced meals in context of cultural and individual customs and preferences. There are many cultures around the world in which people may not eat their meals from a plate. Portioning a meal into separate components is also common when packing a lunchbox-especially for kids.Or maybe you’re eating your meal in courses, or as multiple dishes in smaller sizes: a plate of grilled fish over brown rice a green side salad filled with veggies and some fruit for a sweet end to the meal.For example, while you wouldn’t consume soup on a plate-you can consider the relative sizes of each section when choosing what to add to the pot before serving in a bowl: make about half of your ingredients a variety of colorful vegetables (carrots, celery, spinach, tomatoes, sautéed in olive oil), and the other half a mix of whole grains (such as farro) and a healthy protein (such as beans).How can I apply this guide if I don’t eat my meals from a single plate?Īs the name suggests, the Healthy Eating Plate is visualized as a single plate, however it can be used as a guide for creating healthy, balanced meals-no matter which type of dishware is used! In this way, the Healthy Eating Plate recommends the opposite of the low-fat message promoted for decades by the USDA. The Healthy Eating Plate encourages consumers to use healthy oils, and it does not set a maximum on the percentage of calories people should get each day from healthy sources of fat.The Healthy Eating Plate also advises consumers to avoid sugary beverages, a major source of calories-usually with little nutritional value-in the American diet.
The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet, because some sources of carbohydrate-like vegetables (other than potatoes), fruits, whole grains, and beans-are healthier than others.The main message of the Healthy Eating Plate is to focus on diet quality: The red figure running across the Healthy Eating Plate’s placemat is a reminder that staying active is also important in weight control. Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day. Remember that low-fat does not mean “healthy.” Limit red meat, and avoid processed meats such as bacon and sausage.Ĭhoose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Whole and intact grains-whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta-have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.įish, poultry, beans, and nuts are all healthy, versatile protein sources-they can be mixed into salads, and pair well with vegetables on a plate. Make most of your meal vegetables and fruits – ½ of your plate.Īim for color and variety, and remember that potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.
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Looking for a printable copy? Download one here, and hang it on your refrigerator to serve as a daily reminder when planning and preparing your meals! Translations of the Healthy Eating Plate are also available in over 25 languages.
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