Heart Healthy Balanced Plate
A healthy diet is one that includes carbohydrates, protein, and heart healthy fat. While it’s important to consider WHAT you eat, it’s also important to understand HOW MUCH. Being mindful of the portion sizes of each food group is important for weight management and overall health.
Non-Starchy Vegetables
Make at least 1⁄2 of your plate non-starchy vegetables! Aim for 2-3 servings of vegetables (or 2-3 different types at each meal) to incorporate variety and meet the recommended intake of vegetables daily. These non-starchy vegetables do not contribute many calories and optimizing these at meals will help with weight management and heart health.
Note: non-starchy vegetables include most vegetables aside from potato, peas and corn (aka “starchy” vegetables) which are included in the whole grain or carbohydrate category of your plate.
Fruits
Fruits should be included on your plate as able, but it’s okay if you don’t have fruit at a meal and instead include a variety of different non-starchy vegetables.
Healthy Protein
Choose lean sources of protein with a goal of making these 1/4 of your plate at each meal. It’s also important to choose low fat cooking methods for your protein sources (baked/grilled/broiled versus breaded/fried). Aim to also incorporate protein that’s rich in omega-3 fats for cardiovascular health (mackerel, salmon, herring, sardines, anchovies, flaxseed, chia seeds, walnuts, etc).
Whole Grains
Make <1/4 of your plate whole grain carbohydrates or starchy vegetables. Avoid refined carbohydrates and added sugars.
Note: bread should contain >5g fiber per serving and the first ingredient should be “whole wheat flour”.
Healthy Oils
Incorporate heart healthy oils (unsaturated fats from plants) mindfully as these are calorically-dense foods. Limit saturated fats from butter, coconut oil, and palm oil.
Water
Most of your fluid consumption should come from water. Aim for 6-8 classes of water daily (or ~2L). Avoid sugar-sweetened beverages, soda, fruit juices, and alcohol.
Note: fluid intake will vary depending on weight, physical activity, and individual needs.