Harvard Health Publications in conjunction with the Harvard School of Public Health have released the Healthy Eating Plate.  The Healthy Eating Plate is based on the most up-to-date scientific recommendations on healthy food consumption, laid out in easy to understand portions, click on the image above for the official press release.

Here is what the Healthy Eating Plate recommends:

  • Make half your meal vegetables and fruits. Go for variety. And keep in mind that potatoes and french fries don’t count.
  • Choose whole grains whenever you can. Limit refined grains, like white rice and white bread, because the body rapidly turns them into blood sugar.
  • Pick the healthiest sources of protein, such as fish, poultry, beans, and nuts; cut back on red meat and other processed meats.
  • Healthy oils (like olive and canola oil) are good for you. Don’t be afraid to use them for cooking, on salad, and at the table.
  • Drink water, tea, or coffee. Milk and dairy are not must-have foods—limit them to 1-2 servings/day. Go easy on juice. Avoid sugary drinks.
  • Stay active!