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Healthy Eating Basics: Building a Balanced Plate
Summary
Eating healthy is important for everyone. A balanced plate can help you feel good and have more energy. This handout will show you how to build a healthy plate using the MyPlate method.
What Is This & Why It Matters
This handout teaches you the basics of healthy eating. It explains how to fill your plate with the right foods. Following these tips can help you stay healthy and strong.
What You Should Do
- Fill half your plate with fruits and vegetables.
- Use a quarter of your plate for protein like chicken, beans, or fish.
- Use the last quarter for whole grains like brown rice or whole wheat bread.
- Drink at least 8 cups of water each day. Drink more if it is hot or if you exercise.
- Choose a variety of foods to get different nutrients.
- Plan your meals and make a grocery list to help you shop.
- Cook at home more often to control what you eat.
- Read food labels to check for added sugars.
What You Should NOT Do
- Do not fill your plate with only processed foods.
- Limit sugary drinks like soda and juice.
- Avoid eating too much fast food.
- Do not skip meals, especially breakfast.
- Do not ignore your body's hunger and fullness signals.
Symptoms: Normal vs Warning Signs
Normal — Expected
- Feeling satisfied after meals.
- Having steady energy throughout the day.
- Using the bathroom regularly.
Call Your Doctor If...
- Feeling very tired all the time.
- Not losing or gaining weight when you want to.
- Having stomach problems after eating.
- Feeling dizzy or lightheaded often.
- Not drinking enough water and feeling thirsty.
Frequently Asked Questions
Q: What is MyPlate?
A: MyPlate is a guide that shows how to fill your plate with healthy foods.
Q: How much water should I drink?
A: Aim for about 8 cups a day. Drink more if you are active or it's hot.
Q: What are ultra-processed foods?
A: These are foods that have lots of added sugars and unhealthy fats, like chips and candy.
Q: How can I start meal prepping?
A: Choose one day a week to cook and pack meals for the week ahead.
Q: Why is variety important in my diet?
A: Eating different foods helps you get all the nutrients your body needs.