What is the Healthy Plate Model?
Before I dive into the tips for building a healthy plate, you might be asking “what is the Healthy Plate model“? Outside of the nutrition world, I have rarely, if ever, discussed the Healthy Plate, so it comes as no surprise that people come into the office not knowing what it is.
In essence, the healthy plate model was developed as an easy-to-understand, visual tool for building healthy, balanced meals. The portions of the plate help us consume the nutrients we need to maintain a healthy body.
What Does the Healthy Plate Model Look Like?
The healthy plate model uses a 9” includes
- ½ plate of fruits and vegetables – such as tomatoes, squash, beets, carrots, pear, grapes, etc.
- ¼ plate of polysaccharides – this is your rice, pasta, potatoes, etc.
- ¼ plate of proteins – this can be fish, beef, chicken or your beans or even eggs[1]Healthy Eating Plate. (n.d.). Harvard T.H. Chan School of Public Health. Retrieved February 20, 2022, from https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
Building a healthy plate for the first time can feel rigid and overwhelming. Especially if your typical meals look different.
Which often leads us to the next question, “how do I build a healthy plate?”
I’ve found that many people lack confidence in their ability to build a healthy plate on their own. So, to help boost their confidence I give them a few points to focus on and build a foundation.
3 Simple Tips for Building a Healthy Plate
1. Place your fruits and vegetables first
By plating your fruits and vegetables first, you fill up half of your plate. This leaves the other half for both carbohydrates and proteins, and helps with portion control. Fruits and vegetables are contain many vitamins and minerals that play important roles throughout our bodies, as well as fibre which helps maintain a healthy gut microbiota and promotes satiety. As nutrient-dense foods, we want to ensure we are not skimping on our fruits and veggies.
2. Add Your Protein
I often tell people to plate their protein next as many of the people I’m working with are trying to control their blood sugars and there need to watch their carbohydrate intake.
Protein includes meat, as well as plant-based sources of protein such as lentils, eggs, beans (chickpea, black, etc.). Fish is an excellent source of protein and is packed with other nutrients such as omega-3s which support your health.
3. Fill in with Starches
Finally, whatever room is leftover on your plate (it should only be about a ¼ ) you can fill up with your starches. This is where you’d fit your pasta, rice, grains, cassava, sweet potato, breadfruit and bread.
As you become more comfortable with building healthy plates and develop an understanding of portioning outside of the plate, we’ll discuss the roles of fats, oils and drinks in meals.
References
| 1 | Healthy Eating Plate. (n.d.). Harvard T.H. Chan School of Public Health. Retrieved February 20, 2022, from https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/ |
|---|---|
| 2 | Healthy Plate – a practical aid for healthy nutrition. (n.d.). Retrieved February 20, 2022, from http://www.healthyplate.eu/ |