The Healthy Plate and Healthy Bowl are meal planning tools to help you plan a healthy, balanced meal. Eating a well-balanced and nutritious diet is one of the best ways to stay healthy and can decrease your risk of chronic diseases such as diabetes and heart disease.
Shift the food proportions on your nine inch (23 cm) plate to ½ vegetables, ¼ whole grains, ¼ meat & alternatives. Add a piece of fruit and a serving of milk or milk alternatives, such as fortified soy beverage, to complete your meal!
Who should use the Healthy Plate?
Healthy Plate provides information on general healthy eating for adults and youth. Those with specific health concerns or medical conditions requiring individualized nutrition advice should contact a dietitian or call HealthLink BC at 8-1-1.
The Healthy Plate is not intended for:
Vegetables reduce risk of chronic conditions such as diabetes and heart disease
Vegetables are very high in nutrients and low in calories
Clinical trials show that using the Healthy Plate is successful for menu planning and increasing vegetable intake
The Healthy Plate is a great tool to help parents plan meals.
Parents and caregivers should decide what, when, and where food is offered.
The child decides whether to eat, and how much food to eat from what is offered.
Set a routine for regular meals and snacks.
The Healthy Plate is a great guide to help you eat healthier, but there are other tips you can keep in mind. Watch on YouTube: Healthy eating tips video.
Add a piece of fruit and a serving of milk or milk alternatives
Eat when you are hungry
Eat slowly and enjoy your food
Have regular meals to avoid overeating later on
Satisfy your thirst with water
Choose healthy oils such as olive, canola and peanut oil
Include fish, lean meats, cheeses, eggs or vegetarian protein choices as part of your meal
To avoid over-filling your plate, here’s a handy portion guide. You can also watch: Healthy Plate portion guide video.
Whole Grains: choose an amount the size of your fist
Vegetables: choose as much as you can hold in both hands
Meat & Alternatives: choose an amount up to the size of the palm of your hand and the thickness of your little finger