The Healthy Plate Model makes nutritious eating easy.
It divides one’s plate into three sections: 1/2 Non-starchy Vegetables, 1/4 Carbohydrates, and 1/4 Protein:
Non-starchy vegetable examples include leafy green vegetables like lettuce and kale, broccoli, asparagus, tomatoes, carrots, cucumbers, zucchini, peppers, beets, cabbage and jicama.
Carbohydrate-rich examples include whole grains, potatoes, sweet potatoes, pumpkin, corn, peas and fruits.
Protein-rich examples include beans, tofu, tempeh, edamame lentils, grains, tubers, nuts, seeds and vegetables like broccoli.
Fat-rich examples include walnuts and flax, which are high in anti-inflammatory omega 3 fatty acids. Other nuts, seeds, avocado, olives, chocolate and coconut are higher in inflammatory omega 6s and saturated fat, and should be limited.