How to Build a Balanced, Nutritious Plate

Building a balanced, nutritious plate is essential for maintaining a healthy diet. Here are a few tips to help you build a plate that meets your nutritional needs:

1. Fill Half Your Plate with Vegetables: Vegetables are rich in vitamins, minerals and fiber that keep you full and satisfied. Choose different colored vegetables like carrots, broccoli, bell peppers, zucchini, spinach, and kale.

2. Add a Source of Lean Protein: Adding a source of lean protein, such as chicken, fish, tofu, beans, or lentils to your meal helps in building and repairing body tissues. Choose lean cuts of meat and remove visible fat.

3. Choose Whole Grains: Choose whole-grain options such as brown rice, quinoa, whole-wheat bread, and pasta. Whole grains have more fiber, vitamins, and minerals than refined grains.

4. Include Healthy Fats: Fats provide energy, support cell growth, and protect your organs. Include healthy fats in your plate like nuts, seeds, avocado, and olive oil.

5. Add Dairy or Non-Dairy Alternatives: Low-fat dairy products like milk, yogurt, and cheese are good sources of calcium, vitamin D, and protein. If you’re lactose intolerant, try non-dairy alternatives like soy milk, almond milk, or yogurt.

6. Limit Processed Foods: Processed foods can be high in calories, sodium, and unhealthy fats. Instead of processed foods, choose healthy, whole-food sources.

7. Practice Portion Control: Portion control is important to control your calorie intake. Using smaller plates can help reduce portion sizes and promote healthier eating habits.

In summary, building a balanced, nutritious plate includes filling your plate with vegetables, adding a source of lean protein, choosing whole grains, incorporating healthy fats, and limiting processed foods. Practice portion control to maintain a healthy balance in your diet.

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