Lesson 2 Healthy plate

  • A healthy plate is a plate that shows the recommended amount to consume of the basic food groups, often accompanied by a glass of water.
  • It aims to show you what each of your daily meals (not including snacks) should include.
  • Many renowned organizations have created their own version of a healthy plate.

Next, you will be presented with some healthy plates from credible organisations. Can you find any similarities?

Similarities

  1. (Easy) The first and most obvious similarity is that fruits and vegetables account for one-third to half of the amount consumed on the plate.
  2. (Easy) The second one is that a considerable proportion of the plate consists of grains, which in most plates are depicted as whole grains.
  3. (Medium) The third is that, in most plates, a small but noticeable proportion consists of meat and dairy, which are combined into one category in some.
  4. (Hard) The added fat or just fat is only a small proportion of the plate, while some other plates have it separately.
  5. (Very hard) Do you see anywhere on the plate any sweets or confectionary? They are missing!

Now that we are equipped with these observations, let us create our own healthy plate!

MUC Healthy plate

Recommended servings to eat!

Group

Account for what percentage of plate?

Specific group

Recommended amount of servings

Daily or weekly?

Fruits, vegetables, and legumes

50%

Fruits & Vegetables

5

Daily

Legumes

3

Weekly

Grains

20%

Grains (whole)

5-8

Daily

Potatoes

3

Weekly

Healthy proteins*

20%

Red meat

1

Weekly

White meat

1-2

Weekly

Eggs

4

Weekly

Fish and seafood

2-3

Weekly

Dairy

2-3

Daily

Fats and added oils

10%

Fats & added oils

5

Daily

*legumes can be another source of healthy proteins!

Do not forget water!

Water should be the first option to quench thirst! Adults should drink about 8-10 glasses of water a day (about 2-2.5 litters).

Sugar-sweetened beverages (sodas) should be avoided as they are high in sugar. Alcohol beverages should not be the first option to quench thirst. If you decide to drink alcoholic beverages, always accompany them with a glass of water.