The Healthy Eating Plates have been designed to replace the former Food Guide Pyramids. The Harvard School of Public Health has revised some key points to the USDA’s MyPlate to offer a more comprehensive picture of basic nutritional advice.4
- Choose more healthy protein such as fish, poultry, beans and nuts, and limiting red and processed meats which can raise the risk of heart disease, diabetes, colon cancer, and weight gain.
- Consume a variety of vegetables with the exception of potatoes, which can have the same effect on blood sugar as refined grains and sweets.
- Add a colorful abundance of fruits.
- Use health oils such as olive, canola, while limiting butter and Tran saturated fats.
- Consume naturally calorie free water or plain tea and coffee for optimal beverage choices. Limit sugary drinks, both soda and juice, and keep milk and dairy servings to two per day, since high intakes are associated with increased risk of prostate and ovarian cancer.
- Maintain an active lifestyle for overall health and weight management.
Create Your Plate
Created by the American Diabetes Association, this interactive tool is a simple and effective way to manage your blood glucose levels and lose weight. This was launched to help Latinos and Hispanics balance meals while better managing their diabetes.5
My Vegan Plate
Vegans need a reliable source of Vitamin B12. Fortified foods include soy milk, breakfast cereal, and meat analog. If fortified foods are not eaten daily, a vitamin B12 supplement of 25 micrograms is recommended.6
- Choose mainly whole grains.
- Eat a variety of foods from each food group.
- Adults age 70 and younger need 600 IU of vitamin D daily.
- Manage your protein requirements by consuming beans, nuts, and soy products.