Healthy food plate made by Harvard T.H. Chan School of Pf Health Health, and editors of Harvard Health Publications is a guide to preparing balanced, healthy food - whether served in a plate, or food bins To be put in Keep this copy on the fridge so that it reminds you to make healthy, balanced meals every day! Make fruits and vegetables the largest part of your diet - half plate quantity Try to eat lots of fruits and vegetables. And remember that potato is not considered a vegetable in a healthy food plate, because eating potatoes has negative effects on blood sugar, or 'blood glucose'.

1. HEALTHY FOOD
Healthyfoodplate made byHarvard T.H. ChanSchool of Pf HealthHealth,andeditorsof Harvard
HealthPublicationsisaguide to preparingbalanced,healthyfood - whetherservedinaplate,or
foodbinsTo be put inKeepthiscopyon the fridge sothat it remindsyoutomake healthy,balanced
mealseveryday!
Make fruits and vegetables the largest part of your diet - half plate quantity Try to eat lots of
fruits and vegetables. And remember that potato is not considered a vegetable in a healthy
food plate, because eating potatoes has negative effects on blood sugar, or 'blood glucose'.
Eat whole grainsmostly - a quarterplate volume:
Whole wheatandwhole grains - whole wheat,barley,millet,jowar,ja,'brownrice'or unprocessed
rice,and the foodsmade fromthese,suchas breadmade fromwhole wheatflour - ', Andother
processedgrainshave lesseffectonbloodsugarandinsulin.
ProteinPower- One quarterplate volume:
Fish,chicken,lentils,andwalnutsare the source of healthyandversatile protein - theycanbe put in
salad,and itgetsbetterwithvegetables.Redmeatshouldbe eatenless,andstayawayfrom
processedmeat,suchas 'bacon' and 'sausages'.
Healthyplantoil or'vegetable oil'- Inmediumquantities:
Choose healthyvegetableoils,suchasolivesor'olive',canola,soybean,sunflower,peanut,mustard,
etc.,and stay awayfrom'partiallyhydrogenated'oilsbecause theyhave unhealthy'transfat'.
Remember,due toonlyafewor zerofat, the foodsdonot become "healthy."

2. Drinkwater,tea,or coffee:
Stay awayfrom sweetfeet,eatonlyone ortwoservingsof milkandotherfooditemsmade of milk,
and drinkmore juice everydaythana small glassof fruit.
Be active:
On the place of a healthyfoodplate,it istoremindyouthat the redrushingpart of the plate is
necessary,thatbeingactive isalsonecessaryforweightbalance.
The main message of healthyfoodplate is"dietaryquality",oraboutthe qualityof the diet.
It isimportantto thinkof the type of carbohydrate inour dietbecause itisimportanttothinkabout
the amountof carbohydrate because some sourcesof carbohydrate - suchas vegetables(except
potatoes),fruits,whole grains,andlentils - are more than othersources.Are healthy
The healthyfoodplate alsotellspeople tostayawayfromsweetfeet,whichare filledwithcalories -
and usually,nutritionisless.
Healthyfoodplate encouragespeople toeathealthy"vegetable oil",andthere isnoupperlimiton
the consumptionof "fats"fromhealthysources.