What does a Healthy Plate look like?

Protein = ¼ of your plate.

This protein should be lean protein or plant-based protein.

Carbohydrates = ¼ of your plate.

Choose Whole-grain carbs or Complex carbs at least 50% of the time.

Vegetables = ½ of your plate.

These vegetables are “non-starchy vegetables” which are high in nutrition and will keep you full!

My Healthy Shopping list

List of lean protein sources:

  • Beans, Peas and Lentils
  • Bison
  • Eggs (whites)
  • Lean beef (90% lean)
  • Low-fat dairy
  • Pork (only “loin cuts”)
  • Shrimp
  • Tofu
  • White meat poultry (skin-less)
  • White-Fleshed Fish

Beverages:

  • Filtered Water
  • Flavored water or seltzer
  • Teas (no sugar added)
  • Fresh vegetable juice
  • Kombucha

List of healthy carbohydrates:

  • Amaranth
  • Barley
  • Bran
  • Corn
  • Couscous
  • Millet
  • Oats
  • Orzo
  • Red Potatoes, Sweet potatoes and Yams
  • Quinoa
  • Rice (brown, wild)
  • Rye
  • Spelt
  • Teff
  • Whole Wheat

Fruits:

  • Apples
  • Apricots
  • Bananas
  • Berries (any variety)
  • Clementines
  • Grapefruit
  • Kiwi
  • Oranges
  • Melon (any variety)
  • Lemon and Limes
  • Papayas
  • Passion Fruit
  • Peaches
  • Pineapple
  • Plum

List of Non-starchy vegetables:

  • Artichoke
  • Asparagus
  • Bamboo shoots
  • Beets & beet tops
  • Bell peppers
  • Bokchoy
  • Broccoli, Broccolini, and Broccoli Rabe
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Celery Root
  • Collard Greens
  • Cucumber
  • Eggplant
  • Endive
  • Green Beans
  • Jicama
  • Kale
  • Kohlrabi
  • Leafy greens
  • Leeks
  • Lettuce
  • Mushrooms
  • Okra
  • Onions
  • Radishes
  • Seaweed
  • Snow peas and Snap peas
  • Spinach
  • Squash
  • Swiss chard
  • Tomato
  • Watercress
  • Zucchini

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2 thoughts on “What does a Healthy Plate look like?

    1. Hello Carolyn, Thank you for the question! Water and milks work great. Certain dairy choices can be better for certain people based on individual circumstances… BUT in general, a lower fat dairy and a lower far dairy-alternative are both healthy choices. One of my new favorites is to mix coconut water into my Shaklee Life shakes, so yum!

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