Healthy eating plate

byMahitab Hany, BS Pharm, PGDipClinPharm, PGDipClinNutrition - last updated
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OVERVIEW ã…¡ Use the Healthy Eating Plate as a guide for creating healthy, balanced meals. Choose food predominately from plant sources.

FRUITS AND VEGETABLES

Most dietary guidelines recommend that one-half of each meal consist of vegetables and fruits. Whole fruits and vegetables are preferred over juices because of their higher fiber content and lower glycemic index (a measure of how quickly a food is digested). 

  • Advise clients to eat 5 or more servings of fruit or vegetable per day. One serving Fruit equivalents one medium apple, banana, or orange or Chopped, cooked, or canned fruit (1/2 cup) or fruit juice (3/4 cup). One serving vegetable equivalents raw leafy vegetables (1 cup), or cooked, chopped or raw vegetables (1/2 cup), vegetable juice (3/4 cup).

Potatoes are not included in this recommendation because they are more nutritionally similar to grains. Fruits and vegetables decreased risk of gastric and colon cancer. Nine daily servings of vegetables and fruits—in a variety of colors to maximize intake of various phytochemicals, antioxidants, and vitamins—are recommended.

Table (1). Evidence-Based Dietary Recommendations
FOOD QUANTITY
Fruits and vegetables ½ of every meal
Whole grains ¼ of every meal
Legumes and/or animal proteins ¼ of every meal
Water Primary beverage
Nuts Small handful daily
Oils/fats In moderation
Salt 2,500 mg daily (1 teaspoon)

LEGUMES

Legumes include a variety of beans, which are high in soluble fiber, protein, iron, B vitamins, and minerals, and have a low glycemic index. legumes are considered both a protein and a vegetable, and are important components of healthy eating patterns. Eating legumes four times per week compared with less than once per week is associated with reduced CAD and CVD risk. USDA dietary guidelines recommend eating 1.5 to 3 cups of beans per week.

Table (2). Dietary Serving Sizes
FOOD CATEGORY EXAMPLES SERVING SIZE
Fruits Whole fruits, cooked or raw ½ cup, 1 medium fruit
Grains Brown rice, corn, whole oats, 100% whole wheat; potatoes and corn are also included in this category because they are digested like grains ½ cup cooked rice, corn, or pasta; ½ cup cooked cereal or 1 cup ready-to-eat cereal; 1 slice of bread
Nuts Peanuts or tree nuts ¼ cup (1 oz)
Oils and fats Butter, canola oil, olive oil 1 tablespoon
Protein Beans, chicken, eggs, fish, peanuts, tree nuts 2 to 3 oz cooked lean meat, poultry, or fish; 1 egg; ½ cup cooked beans; ½ cup tofu; ¼ cup hummus; 1 oz nuts
Vegetables Cooked or raw ½ cup (1 cup for leafy greens)

GRAINS

Grains are available as highly refined food products that contribute to poor health (e.g., white bread) or as minimally processed whole grains that contribute to a healthy diet (e.g., brown rice). Finely ground grains will be digested more quickly than less processed grains. Diets high in processed grains are associated with increased inflammation, higher rates of CVD, poorly controlled type 2 diabetes, and difficulty losing weight. USDA dietary guidelines recommend eating 1.5 to 3 cups of grains per day, with at least 50% of this amount as whole grains.

FIBERS

Dietary fiber is divided into soluble and insoluble fiber. Good sources of fiber include whole grains, fruits, vegetables, and legumes. Fiber intake is associated with reduced rates of CVD and premature death; lower blood pressure, low-density lipoprotein (LDL) cholesterol levels, and breast cancer risk; and improved insulin sensitivity. USDA dietary guidelines recommend consuming a minimum of 14 g of fiber per 1000 calories per day.

Table (3). Health Benefits of Insoluble vs. Soluble Fiber
FIBER TYPE FOODS HEALTH BENEFITS
Insoluble (does not dissolve in water) Carrots, seeds, tomatoes, whole grains Improved insulin sensitivity, prevention of cardiovascular disease, and reduced cancer incidence
Soluble (dissolves in water) Apples, beans, blueberries, lentils, and oatmeal Improvement in symptoms of irritable bowel syndrome, improved insulin sensitivity, prevention of cardiovascular disease, and reduced cancer incidence

OILS, FATS AND NUTS

Dietary fat is divided into three categories: saturated, polyunsaturated, and monounsaturated. All are essential nutrients, and every fat-containing food has a combination of each type. Trans fats are dangerous and have been banned. Saturated fats found in plants may have a more beneficial effect on lipid levels.

          Omega-3 and -6 fatty acids are polyunsaturated fats. Increasing consumption of foods high in omega-3 fatty acids (e.g., fish, nuts, canola oil, green vegetables) while limiting the use of corn and vegetable oils can increase the ratio of omega-3 to omega-6 fatty acids, leading to decreased inflammation and other health benefits.

Monounsaturated fats in olive oil, nuts, and avocados seem to be beneficial for preventing CVD. In general, a focus on omega-3 and monounsaturated fats from fish and plants is likely to be most beneficial. Eating nuts, including peanuts, has been associated with health benefits such as decreased risk of diabetes, CVD, and mortality, and lower body weight.

ANIMAL PRODUCTS

Plant-based proteins are generally preferred as a primary source. When animal products are consumed, an emphasis on fish, dairy, eggs, and fowl is recommended. Eggs are high in cholesterol but do not contain high amounts of saturated fats. Eggs are also high in vitamins and protein. Dairy products supply calcium, fat, protein, and carbohydrate, adequate amounts of each of these components can be obtained from other foods. Nondairy sources of calcium include greens, nuts, and legumes.

SUGAR

Free sugars include added sugar and other caloric sweeteners such as honey, fruit juice concentrates, and maple syrup. Soda and energy drinks are being increasingly linked to the development of multiple chronic diseases, and the risks of hypertension, type 2 diabetes, and obesity-related cancers. Fruit juice, which is high in free sugars, is associated with diabetes and should be discouraged. The World Health Organization recommends limiting free sugars to less than 5% to 10% of daily caloric intake; the Dietary Guidelines for Americans recommends less than 10%.

clinical recommendations

REFERENCES

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