Nutrition and diet information is constantly evolving, but here are some nutrition basics to keep in mind.
Make most of your meal – 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 —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 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 like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that
Drink water, coffee, or tea:
Skip , limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.
Stay active:
The red figure running across the Healthy Eating Plate's placemat is a reminder that is also important in 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 ), fruits, whole grains, and beans—are healthier than others.
- The Healthy Eating Plate also advises consumers to avoid , a major source of calories—usually with little nutritional value—in the American diet.
- The Healthy Eating Plate encourages consumers to use , and it does not set a maximum on the percentage of calories people should get each day from healthy sources of fat. In this way, the Healthy Eating Plate recommends the opposite of the low-fat message promoted for decades by the USDA.
Learn about MacroNutrients and MicroNutrients and for more information on healthy eating.