Create Your Plate

Imagine your plate is like a canvas, and you're the artist. Creating a healthy meal is all about balancing different types of foods. This idea, called "Create Your Plate," comes from the American Diabetes Association, and it's a helpful way to think about building a nutritious meal.

Your Healthy Plate

Here's what your healthy plate should look like:

1. Half of your plate: Fill it with non-starchy veggies like broccoli, lettuce, and peppers. These veggies are low in calories and packed with nutrients, making them a great choice.

2. A quarter of your plate: This section is for grains and starchy foods like potatoes and oatmeal. Try to make at least half of your grains whole grains, as they're higher in vitamins, minerals, and fiber.

3. Another quarter of your plate: This space is for protein foods like chicken, lean meat, and fish. Choose meat that's low in fat to keep your meal healthy.

4. A small amount of dairy: You can include a small serving of dairy, like a cup of skim milk or six ounces of plain nonfat yogurt.

5. A small amount of fruit: Don't forget to add a small portion of fruit, like an apple, half a banana, or half a cup of berries.

6. A drink with low or no calories: Round off your meal with a drink like water, sparkling water, or unsweetened coffee. These drinks are kind to your waistline and help keep your body hydrated.

Creating a Balanced Plate

By following the "Create Your Plate" idea, you're ensuring that you have a balanced meal that includes a variety of foods. This approach not only helps you get the right nutrients but also keeps your portion sizes in check.

In our next lesson, we'll take a closer look at each food group and discuss the healthy choices within them. Making good food choices is like being a skilled chef, so keep practicing, and you'll master the art of creating healthy, tasty meals!