Build A Balanced Plate

Balance is the key to a healthy diet and metabolism. But what does that look like? 

Visually, fill half of your plate with produce – more vegetables and fruit. Focus on vegetables first. The other half of your plate should be split between equal parts of protein and high fiber starches.  

Fill half your plate with non-starchy vegetables. 

Non-starchy vegetables are packed with fiber and nutrients. Aim to incorporate 1-2 cups of raw veggies such as salad greens or cooked ones such as steamed broccoli or green beans. 

You can have as many non-starchy vegetables as you like but make sure at least half of your plate is filled with things like green salad, asparagus, broccoli, cabbage, cauliflower, green beans and peppers. 

If vegetables aren’t your favorite, try roasting or air-frying them, or add a small amount of dressing or sauce to boost flavor. 

Add one-quarter lean protein.

Choose lean options or protein like chicken, fish, eggs, or low-fat cheeses. Limit fried and breaded proteins and choose more grilled, baked, oven-fried or air-fried options. A quarter of your plate is roughly equal to a 3-ounce cooked portion, or about the size of the palm of your hand. 

Finish with high fiber starches.

Choose whole grains such as brown rice, quinoa and oatmeal which are rich in vitamins, minerals and fiber. Beans and lentils contain both starch and protein with good amounts of fiber. 

High fiber starches also include pasta, bread, cereals and starchy vegetables such as potatoes (white or sweet), corn, beans and peas. Fruit is also a high fiber starch. Starches are an excellent source of energy and a part of a balanced plate. 

Balanced Meals Made Simple

When you build your plate this way, you’re creating meals that are satisfying, nourishing and easy to repeat. No counting. No tracking. Just a balanced plate you can use at every meal.