My Healthy Plate

The concept of the healthy plate is quite simple:

  1. One quarter of the  plate should be lean meat or other healthy protein
  2. One quarter should be starches, preferably whole grain.
  3. Fill the remaining half with a variety of vegetables.

Remember: The Healthy Plate is about proportions on the plate. How much you should eat is in the Meal Timing and Portions page.

Dr. Anne-Sophie Brazeau introduces GDM nutrition and the Healthy Plate

Audio Only

PDF

Asparagus
Artichoke
Beans (yellow or green)
Broccoli
Brussels sprouts
Cabbage (Chinese, green or red)
Cauliflower
Chard
Cucumber
Eggplant
Green Beans
Kale
Leeks
Lettuce
Mushrooms
Okra
Onions
Peas (snow)
Peppers
Radish
Shallots
Spinach
Summer squash
Tomato (sauce, canned)
Turnip
Zucchini

Whole grains
Whole grain bread
Whole grain bagels
Whole grain pita
Whole grain pasta
Brown rice
Whole grain crackers
Oatmeal

Starchy Vegetables
Potatoes
Sweet potatoes
Corn
Pumpkin
Squash
Parsnips
Cassava

Animal-based
Fish
Chicken (skinless)
Pork
Lean meats
Egg
Milk
Cheese
Yogurt
Kefir

Plant-based
Tofu
Lentils
Chickpeas
Kidney beans
Fava beans
Lima beans
Black beans
(all beans excepts green beans)

Tip For Legumes

Legumes are good sources of protein but are starchy. Fill one quarter of plate with legumes and fill the rest of the plate with non-starchy vegetables.

Healthy Plate Examples

Here are some examples of healthy plates. All items are linked to recipes.

 

Spicy Baked Fish with Scallion Rice and Roasted Brussels Sprouts

 

Oven-Roasted Chicken with Spanish Rice and Roasted Vegetables

 

Oven-Baked Cod with Garlic-Sautéed Vegetables and Brown Rice

 

Variations on a Theme

The concept of the Healthy Plate can apply to any style any culture. For example many traditional cuisines tend to be very heavy in starches such as rice, pasta or potatoes. The trick is to change the proportions. Here are three examples of healthy plates from Latino, Asian and “Canadian” cuisines.