Thrive: Survivorship Digital Magazine, Vol. 2, No. 1

How to Build a Balanced Plate

By Amy Pearl, MA in Health and Wellness Coaching, BSN, RN, CWHC, Lifestyle and Wellness Coordinator, Falmouth Integrative Medicine Nutrition is an essential aspect of a healthy lifestyle. With so much misinformation and fad diets, one may ask, “What constitutes good nutrition?”. The good news is that good nutrition doesn’t have to be a daunting daily task. A healthy dietary pattern includes nutrient-dense foods from complex carbohydrates, quality proteins, and healthy fats. Replacing highly processed foods with nutrient-dense foods leads to better health outcomes. A healthy diet helps you reduce your weight, lower blood pressure, lower blood sugar, increase your mood, and studies suggest it can reduce risks of certain cancers and cardiovascular conditions.

An excellent place to start is to be mindful of your current diet and identify areas you want to improve. The Harvard My Plate provides individuals with a visual and interactive guide to creating a healthy plate. You will learn about the major food groups while focusing on the quality and quantity of that food.

Building a healthy plate starts with filling half your plate with vegetables and fruits. Choose fruits and vegetables that are bright in color; think of creating a rainbow. A fourth of your plate should be filled with lean proteins: lean fish, chicken breast without the skin, plant-based proteins (like tofu or beans), and limiting red meat and processed meats. The final fourth of your plate should be filled with complex carbohydrates, such as foods made with whole wheat, brown rice, and oats. Lastly, healthy fats add flavor and texture, provide your body with energy, and help with cell function. When adding fat to your meal, focus on the quality and quantity of the fat. Saturated fats lead to an increased risk of heart disease. The American Heart Association recommends replacing your saturated fats with unsaturated fats while focusing on portion control. A good rule of thumb is to remember that saturated fats are typically solid at room temperature (butter), and unsaturated fats are liquid at room temperature (olive oil). Using herbs and spices instead of saturated fats and salt can add flavor to your plate without the unwanted calories and adverse health effects.

Creating a nutritious meal doesn’t have to be stressful. Changing dietary patterns takes time.

Start with small goals: add a piece of fruit to breakfast, exchange red meat with chicken or fish, or reduce the amount of sugar in your morning coffee. Small goals set the foundation for sustainable nutritional changes, leading to better mental and physical health.

Healthy Eating Plate Harvard T.H. Chan: School of Public Health, 2023