Healthy Eating Plate

Harvard Healthy Eating Plate

The Healthy Eating Plate, created by nutrition experts at Harvard T.H. Chan School of Public Health and editors at Harvard Health Publications, is a guide for creating healthy, balanced meals—whether served on a plate or packed in a lunch box. Put a copy on the refrigerator as a daily reminder to create healthy, balanced meals!
 
• Make most of your meal vegetables and fruits – ½ of your plate:
Aim 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.
 
• Go for whole grains – ¼ of your plate:
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.
 
• Protein power – ¼ of your plate:
Fish, chicken, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.
 
• Healthy plant oils – in moderation:
Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean “healthy.”
 
• Drink water, coffee, or tea:
Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day. If you drink coffee or tea, drink with little or no sugar added.
 
• Stay active:
The red figure running across the Healthy Eating Plate’s placemat is a reminder that staying active is also important in weight control.
 
The main message of the Healthy Eating Plate is to focus on diet quality.
 
• 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 Healthy Eating Plate also advises consumers to avoid sugary beverages, a major source of calories—usually with little nutritional value.
 
• 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.
 
Please note this version of the Healthy Eating Plate has been adapted slightly from the original version out of cultural considerations.
 
 
Healthy Eating Plate Terms of Use
 
We authorize permission to use the image of the Healthy Eating Plate in accordance with the following terms and conditions: 
 
• You must include the following credit line: "Copyright © 2011 Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health, http://www.thenutritionsource.org and Harvard Health Publications, health.harvard.edu.”
 
• Your use of The Healthy Eating Plate is of a non-commercial nature.
 
• Your use of The Healthy Eating Plate must comply with all applicable laws. 
 
• You may not modify the image or text in any way.
 
• Harvard may revoke this permission at any time at its sole discretion. In the event that permission is revoked, you shall remove the image from any website or public space within no more than five business days. 
 
• Harvard strictly forbids any indication—either explicit or implied—that suggests or might cause others to believe that Harvard, the Department of Nutrition at Harvard T.H. Chan School of Public Health, or The Nutrition Source website has endorsed any goods, services, individual, group, or organization of any kind. Therefore, you may not use the names “Harvard,” “Department of Nutrition at Harvard T.H. Chan School of Public Health,” or “The Nutrition Source,” or any Harvard-owned trademarks in connection with The Healthy Eating Plate without prior approval, in writing, except for reproducing the specific credit line for the image as set forth above. 
 
• You may not use The Healthy Eating Plate in any manner that could harm the reputation of Harvard.
 
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