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I'm Keri Glassman, a registered dietitian.
Remember that nutrition pyramid you learned about in school? Well, it’s been transformed
into a nifty, circle—representing a well-portioned plate. Now that image can help you design
Here’s what to keep in mind:
Fill half of your plate with fruits and vegetables. The more colors, the better.
Fill another quarter of your plate with whole grains. You don’t even have to skip the
pasta. Just make it whole grain pasta!
Fill the remaining quarter with lean meats. Skinless chicken or fish rich with heart-healthy
omega 3 fatty acids like tuna or salmon. Both are excellent sources of healthy protein.
Don’t know the correct portion size? Don’t worry. You’ve always got the measuring tool
with you because it’s about the size of your palm! And if you want to go vegetarian,
non-meat sources of protein like certain nuts, beans, whole grains, or soy are terrific alternatives.
When you opt for this colorful plate, you’ll most likely boost your intake of fruits, vegetables,
and whole grains, while decreasing saturated fats and processed foods. And that adds up
to fewer calories.
Don’t forget the benefits of switching to low-fat or, better yet, fat-free dairy products…whether
on your plate or in your glass.
Get more tasty tidbits of information at www.ChooseMyPlate.gov.