Nutrition Information Charts

Use the Healthy Eating Plate as a guide for creating healthy, balanced meals—whether served on a plate or packed in a lunch box. Put a copy on your refrigerator to serve as a daily reminder!

Generations of Americans are accustomed to the food pyramid design, and it’s not going away. In fact, the Healthy Eating Pyramid and the Healthy Eating Plate (as well as the Kid’s Healthy Eating Plate) complement each other.

Consumers can think of the Healthy Eating Pyramid as a grocery list:

  • The Healthy Eating Pyramid also addresses other aspects of a healthy lifestyle—exercise, weight control, vitamin D, and multivitamin supplements, and moderation in alcohol for people who drink—so it’s a useful tool for health professionals and health educators.
  • The Healthy Eating Plate and the companion Healthy Eating Pyramid summarize the best dietary information available today. They aren’t set in stone, though, because nutrition researchers will undoubtedly turn up new information in the years ahead. The Healthy Eating Pyramid and the Healthy Eating Plate will change to reflect important new evidence.
Healthy Eating Pyramid
Nutrition Information Charts

Healthy Eating Plate

Use the Healthy Eating Plate as a guide for creating healthy, balanced meals—whether served on a plate or packed in a lunch box. Put a copy on your refrigerator to serve as a daily reminder!

  • Make most of your meal vegetables and fruits – ½ of your plate:
    Aim for color and variety, and remember that potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.
  • Go for whole grains – ¼ of your plate:
    Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.
  • Protein power – ¼ of your plate:
    Fish, poultry, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.
  • Healthy plant oils – in moderation:
    Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean “healthy.”
  • Drink water, coffee, or tea:
    Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.
  • Stay active:
    The red figure running across the Healthy Eating Plate’s placemat is a reminder that staying active is also important in weight control.
    The main message of the Healthy Eating Plate is to focus on diet quality.
  • The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet because some sources of carbohydrates—like vegetables (other than potatoes), fruits, whole grains, and beans—are healthier than others.
  • The Healthy Eating Plate also advises consumers to avoid sugary beverages, a major source of calories—usually with little nutritional value—in the American diet.
  • The Healthy Eating Plate encourages consumers to use healthy oils, and it does not set a maximum on the percentage of calories people should get each day from healthy sources of fat. In this way, the Healthy Eating Plate recommends the opposite of the low-fat message promoted for decades by the USDA.

Copyright © 2008. For more information about The Healthy Eating Pyramid, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health, www.thenutritionsource.org, and Eat, Drink, and Be Healthy, by Walter C. Willett, M.D., and Patrick J. Skerrett (2005), Free Press/Simon & Schuster Inc.”

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