How to Build a Healthy Plate

Food is so much more than just calories.  Its colors and flavors contain essential nutrients that can directly impact our energy levels, athletic performance, brain function, chronic disease risk, and so much more.  Have you heard the saying “food is medicine”?  It helps us see eating healthy as less focused on weight and more on overall health.  Optimizing nutrition starts at mealtimes, so let’s discuss how to build a healthy plate.

It’s important to start by saying that every individual has different nutritional needs, dietary preferences, and cultural influences.  At Lose It!, we embrace the uniqueness of our members.  So while reading through this article, adjust it to fit your needs.  If you need more personalized recommendations, we recommend finding a registered dietitian in your area.

The Plate Method

Do you remember the food pyramid?  If so, you may be one of the many who found this method confusing.  In 2011, the United States Department of Agriculture rebranded to switch the visual from a pyramid to a plate.  Today you may recognize it as MyPlate.  This tool is helpful for many when relearning how to build a nutritious plate.  

In general, a balanced diet focuses on five food groups: fruits, vegetables, grains, protein, and dairy.  It’s recommended to aim to fill your plate with ½ fruits and vegetables, ¼ protein, and ¼ grain.  A serving of dairy may be included depending on your preferences.  For dinner, this might look like a stir fry: ½ plate of vegetables (bell peppers, mushrooms, carrots, bok choy), ¼ plate of protein (chicken breast or tofu), and ¼ plate of grain (brown rice).  Another example might not include a plate at all, such as a smoothie at breakfast.  With this option, you use the MyPlate method to focus on portion size and food groups.  For example, a balanced smoothie might include 1 vegetable (a handful of spinach), 1 fruit (frozen mixed berries), 1 grain (oats), 1 protein (whey powder), and 1 dairy (ultra-filtered milk).  When the focus is on food groups, it allows for mixing and matching.  This also helps us avoid any food ruts or boring combinations.

Need a Refresher on Food Groups?

Fruits and vegetables

Looking for an alphabetical list of all the fruits and vegetables?  The Produce for Better Health Foundation made one just for you.  Take a glance through to discover some new colorful produce items to include on your plate.  In general, you should consume a variety of colors, fresh fruits, vegetables, and leafy greens.  Frozen and canned also can work, but you’ll want to read the ingredients to check salt and other additives.  Below are some of our favorites at Lose It!:  

• Fruits such as berries, apples, peaches, pears, pineapple, kiwi, bananas, mangoes, cherries, or oranges. 
• Leafy green vegetables, including spinach, kale, arugula, swiss chard, collard greens, bok choy, or green leaf lettuce. 
• Other non-starchy vegetables, including tomatoes, bell peppers, radishes, beets, rhubarb, carrots, broccoli, cauliflower, brussels sprouts, mushrooms, eggplant, zucchini, cabbage, asparagus, cucumbers, snow peas, celery, okra, leeks, artichokes, and jicama. 
• Starchy vegetables, including sweet potatoes, regular potatoes, winter squash, corn, and peas.

Lean proteins (includes legumes)

• Beans and lentils
• Whole soy, such as tofu, tempeh, or edamame 
• Eggs
• Chicken or turkey 
• Lean cuts of beef, such as loin, round, or sirloin cuts
• Bison 
• Pork chops or tenderloins 
• Fish, including salmon, halibut, cod, mahi-mahi, sardines, or tuna 
• Shellfish, including shrimp, scallops, crab, lobster, or oysters

Grains

• Oats
• Whole wheat grains including barley, bulger, einkorn, farro, freekeh, or Kamut®
• Gluten-free grains, such as amaranth, buckwheat, corn, millet, quinoa, rice, sorghum, or teff
• Bread, Wraps, English muffins
• Cereals, Granolas
• Crackers

Dairy

• Milk
• Yogurt
• Cheese
• Dairy Alternatives

Healthy fats 

(While healthy fats aren’t directly discussed in the MyPlate method, they’re definitely included in a healthy diet.)

• Heart-healthy oils, such as olive oil, avocado oil, or flaxseed oil. 
• Nuts, such as walnuts, almonds, or pecans. Also includes nut butters. 
• Seeds, including chia seeds, sesame seeds, sunflower seeds, pumpkin seeds, or flax seeds. 
• Avocados

Bring it all together with sauces, spices, and herbs

It’s totally fine to keep your meals nice and simple, but don’t be afraid to elevate the flavors of your dishes by playing around with different sauces, spices, and fresh herbs.  If you’re new to cooking, buying a premade spice blend can be a great way to explore what flavor combinations you enjoy.  Our go-to’s include tzatziki, simple marinara, ginger soy, and a lemon vinaigrette.  A drizzle of one of these over a bowl of whole grains, veggies, and lean protein can go a long way in boosting the flavor, texture, and enjoyment of the meal.

The Bottom Line 

Challenge yourself to reimagine food to be more than just about weight.  Instead, your daily food choices are adding up to impact long-term health outcomes.  MyPlate is one of many tools that may help you achieve that balance at mealtimes. While the types and combinations of foods may differ at different stages of life, building a balanced plate is important regardless of age. 

Edited by: Anna Smith, MS, RDN, LDN