The Healthy Eating Plate
The Healthy Eating Plate was created by Harvard Health Publishing and offers more specific and accurate recommendations for following a healthy diet than MyPlate developed by the USDA and Human Service. Additionally, The Healthy Eating Plate is based on the most current nutrition research, and unlike the antiquated Food Pyramid, it is not influenced by the food industry or Agriculture Policy.
- According to the Healthy Eating Plate Your should fill at least half of your plate with a variety of produce – colorful vegetables and fruits. (Remember, potatoes and fries do not count as veggies!)
- 25% of your plate should be some type of whole grains.
- Finish off the rest of your plate with a healthy source of protein, like fish, poultry, beans, or nuts.
- The bottle is a cue to use healthy oils, like olive and canola, in cooking, on salad, and at the table.
- Fill your cup with water or other unsweetened beverage. Here is a few healthy ways on how to add some flavor and a few more nutrients to your water.
- Limit milk & dairy products to one to two servings per day.
- The running logo is a reminder to get active at least 150 minutes a week.
- Don’t choose an oversized plate. Portions will look skimpy and will trick your brain into thinking you want more!
Demystifying the Nutrition Facts Label
Making healthy dietary choices can help you feel your best and stay active. It can also help you lower your risk of developing some health conditions that are common among older adults.
The U.S. Food and Drug Administration (FDA) has a tool to help you make informed food choices that can have positive effects on your health and wellness. It is called the Nutrition Facts label and you can find it on packaged foods and beverages. Read this page to learn how to use the Nutrition Facts label.
- Serving Size and Servings per Container
This will tell you the size of a single serving and the total number of servings per container. Be sure to compare the serving size to the portion you are actually eating. If you eat the entire container, you must multiply the nutritional values by the number of servings in a package.
- Serving Size and Servings per Container
Calories. refer to the number of calories in one serving of food. To achieve or maintain a healthy weight, balance the number of calories you eat with the number of calories your body uses.
- Limit these nutrients.
(Total fat, Saturated fat, Trans fat, Cholesterol, Sodium, Total Sugars)
Eating too much total fat (especially saturated fat and trans fat), cholesterol, sodium, and/or total sugars can increase your risk for certain chronic diseases, like heart disease and high blood pressure. - Get enough of these nutrients.
(Dietary fiber, Vitamin D, Calcium, Iron, and Potassium)
Make sure you get enough of beneficial nutrients such as: dietary fiber, calcium, iron, vitamins and other nutrients you need every day. Diets higher in these nutrients can decrease the risk of developing diseases like high blood pressure, heart disease, osteoporosis and anemia. -
Quick guide to % Daily Value.
The % Daily Value (DV) tells you the percentage of each nutrient in a single serving, in terms of the daily recommended amount. As a guide, follow the 5/20 rule: if you want to consume less of a nutrient (such as saturated fat or sodium), choose foods with a lower % DV — 5 percent or less. If you want to consume more of a nutrient (such as fiber), seek foods with a higher % DV — 20 percent or more.
Healthy Recipies
Changing the way you eat can improve your health. It can lower your cholesterol and blood pressure, and help you stay at a healthy weight. Your diet doesn’t have to be bland and boring to be healthy. Check out some of out delicious recipes.