A nutritious diet isn't just about what's on your plate; it's a fundamental pillar of a fulfilling

life. It's the energy source that empowers us, the guardian that shields us, and the key to
unlocking our full potential. In the upcoming sections, we will delve into the crucial elements of a
nutritious diet, from the significance of balanced meals to the diverse spectrum of foods that can
nurture both body and mind. Whether you're new to this concept or a seasoned health
enthusiast, our goal is to provide you with knowledge and motivation to make informed choices,
setting you on a lifelong path towards vitality and contentment."

The healthy eating plate serves as a simple and effective tool to encourage a well-
balanced and nutritious diet, ensuring that individuals receive a variety of essential nutrients
from different food groups while promoting portion control that gives your body the nutrients it
needs every day while staying within your daily calorie goal for weight loss. It will lower your risk
for heart disease and other health conditions.

Use the Healthy Eating Plate as a guide for creating healthy, balanced meals—whether
served at the table or packed in a lunch box.

Picture: Vegetables and Fruits | The Nutrition Source | Harvard T.H. Chan School of Public
Health

● Make most of your meal vegetables and fruits – ½ of your plate.

○ “The more veggies - and the greater the variety - the better’.
○ Vegetables and fruits are an important part of a healthy diet, and variety is as
important as quantity. Consume a colorful array of fruits and vegetables to
benefit from vitamins, antioxidants, and fiber.
○ By including a variety of fruits and vegetables in your diet, you can ensure you
get a broad spectrum of these essential vitamins and minerals. This diverse
intake not only supports your overall health but also helps reduce the risk of
chronic diseases and promotes well-rounded nutrition.
○ Vegetables are nutrient powerhouses, packed with essential vitamins, minerals,
and fiber that bolster your health, boost your immune system, and aid digestion.
These can be steamed, roasted, or served in various forms.
○ A portion of the plate is dedicated to a variety of fruits, which provide essential
vitamins, minerals, and antioxidants. These can include fresh, frozen, or dried
fruits.
■ Vitamin C: Citrus fruits (e.g., oranges, grapefruits), strawberries, and bell
peppers are rich sources of vitamin C, which supports immune function,
aids in wound healing, and acts as a powerful antioxidant.
■ Vitamin A: Carrots, sweet potatoes, and spinach are high in vitamin A,
which promotes good vision, healthy skin, and a strong immune system.
■ Potassium: Bananas, potatoes, and tomatoes are excellent sources of
potassium, which helps regulate blood pressure, support heart health,
and maintain proper muscle and nerve function.
 ■ Magnesium: Leafy greens, nuts, and seeds contain magnesium, which
plays a role in muscle and nerve function, bone health, and energy
production.
■ Iron: Spinach, lentils, and fortified cereals supply iron, crucial for oxygen
transport in the blood and preventing anemia.
● Go for whole grains – ¼ of your plate. Choose whole grains instead of refined
grains.
○ A growing body of research shows that choosing whole grains and other less-
processed, higher-quality sources of carbohydrates, and cutting back on refined
grains, improves health in many ways.
○ “Whole grains make your plate complete, offering fiber, vitamins, and the
goodness your body needs”
■ Brown Rice, Quinoa, Oats and Barley
○ By making whole grains a significant part of your eating plate, you are prioritizing
your health and well-being, ensuring a more balanced and fulfilling dietary
experience. Whole grains provide complex carbohydrates, fiber, and essential
nutrients.
● Protein power – ¼ of your plate
○ “Proteins: The Building Blocks of a Strong and Healthy Plate. “
■ It plays a crucial role in building and repairing tissues, supporting muscle
growth, and regulating many bodily functions. Including protein in your
meals helps you feel fuller for longer, making it an effective tool for weight
management.
○ A section of the plate contains lean sources of protein, such as poultry, fish, tofu,
legumes, or beans. Protein is essential for muscle health and overall body
function.
○ By incorporating diverse protein sources into your diet, you can ensure a
nutritious and well-rounded plate that promotes overall health and vitality.
● Healthy plant oils – in moderation.
○ “Choose your fats wisely, for they are the harmonious notes that compose
a symphony of vitality on your healthy eating plate.”
○ Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut,
and others, and avoid partially hydrogenated oils, which contain unhealthy trans
fats. Remember that low-fat does not mean “healthy.” Limit butter.
● Water
○ Water is the best choice for most people who have access to safe drinking water.
Water helps to restore fluids lost through metabolism, breathing, sweating, and
the removal of waste. It helps to keep you from overheating, lubricates the joints
and tissues, maintains healthy skin, and is necessary for proper digestion. It’s the
perfect zero-calorie beverage for quenching thirst and rehydrating your body.
■ How Much Water Do I Need?
○ Water is an essential nutrient at every age, so optimal hydration is a key
component for good health. Water accounts for about 60% of an adult’s body
weight.

Fat is an important part of a healthy diet. Choose foods with “good” unsaturated fats, limit foods
high in saturated fat, and avoid “bad” trans fat.
 Try to build your meals and snacks to include 1 Go Food + 1 Grow Food + Unlimited
Glow Foods:

Breakfast: oatmeal (go food) + nuts (grow food) + berries (glow food)

Lunch: stir fried tofu (grow food) + broccoli (glow food) + rice (go food)

Snacks: toast (go food) + apples (glow food) + peanut butter (grow food)

Diner: curry chicken (grow food) + rice (go food) + peas (glow food)