First step of Healthy Eating Habits...

Balanced
Balanced Plates
Plates
Healthy eating starts with choosing the right foods to create balanced meals .

Making balanced plates ensures that you are getting all of the nutrients your body

25%
needs along with assisting with portion control . Practice moderation by sticking to

Protein
the recommended serving size and make sure to vary up the foods you eat .

Protein - rich foods

50% &
include fish , beans ,

Fruits
nuts , dairy , and lean
Vegetables
meats such as chicken

Fill your plate with a variety

and turkey . Non - lean

of color . Fruits and

meat is high in protein

vegetables provide a lot of

too , but has a lot more

vitamins , minerals , and

fat and dietary

antioxidants . Try and limit

cholesterol , so be

those cooked in sugar or

conscious of your

fried .
weekly consumption of

those protein sources .

1 S ERV I N G = 1 / 2 C U P
ABOUT THE SIZE OF
A FIST

25% Whole Grain or Starch

Fluids
Starches help keep us full and can be high in
Some drinks are full of sugar and
fiber , which helps with digestion and satiety .
" hidden " calories . Be aware of what

Foods that fall into this part of your plate

and how much you are drinking .

include pasta , bread , rice , potatoes , other

Especially drinks such as soda , juices ,

grains such as quinoa , and starchy vegetables .

tea , alcohol and specialty coffees .

To know if something is whole grain , look at the

ingredient list and the first ingredient should

Fats
say " Whole Grain "
Fats are used a lot of time in food preparation or

already are in the foods you eat . When cooking try to

use low - fat spreads or oils with less saturated fat

such olive oil .