What foods should a balanced meal include?

• Make most of your meals vegetables – ½ of your plate

  Try incorporating color and variety

• Include protein – ¼ of your plate

  Fish, chicken, legumes (beans), and nuts are healthy and versatile sources of protein—they can be mixed into salads and pair well with vegetables in a dish.

  Limit red meat.

  Avoid processed meats like bacon and sausages.

• Choose whole grains – ¼ of your plate

  Whole wheat, barley, wheat grains, quinoa, oats, and brown rice.

• Use healthy plant oils in moderation

  Choose healthy vegetable oils such as olive, coconut, and avocado.

  Avoid partially hydrogenated oils, which contain unhealthy trans fats.

  Remember that “low-fat” does not mean “healthy.”

• Drink water, or tea

  Skip sugary drinks, limit milk, dairy products and juices to one glass a day.

  !The main message is to focus on diet quality!