Lykkers, if we're looking for a way to eat better and improve our overall health, the Harvard Healthy Eating Plate is an amazing guide to help us with balanced meals.

Created by nutrition experts from the Harvard T.H. Chan School of Public Health and the editors at Harvard Health Publications, this guide shows us how to build a balanced plate—whether it's a meal served on a plate or packed into a lunchbox.

Stick it on your fridge, and let it remind you every day of how to plan healthier meals. It's not just about eating; it's about choosing quality food that nourishes our bodies. So, let's get started!

What Should Fill Your Plate?

The main components of a balanced meal should consist of vegetables and fruits. These two groups should take up half of your plate. That's right—half of what we eat should be vegetables and fruits! But keep in mind that the variety and colors of these are important. Choose a range of colors to get a variety of nutrients. Also, potatoes should not count as vegetables in this plate guide due to their negative impact on blood sugar levels. So, let's fill our plates with leafy greens, colorful veggies, and vibrant fruits!

Choose Whole Grains

A quarter of your plate should be dedicated to whole grains. What does that mean? Whole grains like whole wheat, barley, quinoa, oats, brown rice, and other grains in their natural form are your go-to. The great thing about whole grains is they have a lighter impact on our blood sugar and insulin levels compared to refined grains. So, choosing whole wheat pasta instead of regular pasta, or swapping white rice for brown rice, is a great way to improve the nutritional quality of our meals.

Protein is Important

The final quarter of your plate should include protein. There are so many healthy and versatile sources of protein, like fish, chicken, beans, and nuts. These can be mixed into salads or paired with your vegetables. Try to limit your consumption of red meats, and avoid processed meat, as they don't provide the same health benefits. Lean protein sources are a great way to keep our meals both nutritious and filling.

Choose Healthy Oils

When it comes to oils, go for healthy plant-based oils. Olive oil, canola oil, sunflower oil, and peanut oil are all great options. Avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember, just because something is low-fat doesn't mean it's healthy. So, use healthy fats in moderation to enhance your meals without overdoing it.

Drink Water, Coffee, or Tea

When it comes to drinks, water is the best choice. Try to avoid sugary beverages, as they're a major source of empty calories. If you're a coffee or tea lover, keep it simple—don't add too much sugar. You can limit milk and dairy to one or two servings a day, and fruit juice should be kept to a minimum—just one small glass daily.

Keep Active

At the bottom of the Healthy Eating Plate, you'll notice a red figure running. This is a reminder that regular physical activity is just as important as healthy eating. Staying active helps with weight control and keeps our bodies functioning at their best. Remember, it's not just about what we eat—it is also about moving our bodies to maintain a healthy balance.

Key Takeaways from the Healthy Eating Plate

The main message of the Healthy Eating Plate is to focus on food quality rather than just quantity. The types of carbohydrates we choose matter more than how much we consume. For example, carbs from vegetables (except potatoes), fruits, whole grains, and beans are much healthier than those from sugary snacks or refined grains.

The guide also advises us to avoid sugary drinks as they are a significant source of calories but often lack any nutritional value. By eliminating these drinks and replacing them with water, coffee, or tea, we can reduce our sugar intake while still staying hydrated.

Moreover, the Healthy Eating Plate encourages us to choose healthy oils but doesn't set a strict limit on the percentage of calories that should come from healthy fats. It is all about balance, so use oils wisely and enjoy them as part of a well-rounded meal.

In Conclusion: Build a Better Plate

Lykkers, the Healthy Eating Plate is more than just a food guide—it's a reminder of how we can make smarter choices each day for better health. By focusing on a variety of vegetables, whole grains, lean proteins, and healthy fats, we can create balanced meals that nourish our bodies and fuel our lives.

What are some of your favorite healthy meals? Do you already follow some of these tips? Share your thoughts with us! Let's continue to make mindful choices and support each other on the journey to better health.

Happy eating and stay active!