What kind of foods should be on my plate?

Of course we all know eating healthy is the right way to go, but what kinds of foods should be on our plate?

I'll start by saying that the portions you see served in most American restaurants provide an average person half their entire daily calorie intake. So keep in mind that it is always okay to have leftovers. If it's tough for you to stop and put the fork down, make a conscious decision to ask the waiter or waitress to put half your plate in a doggie bag before you are even served. Don't worry about what your family or friends think, this is your body so do what it takes to reach your goal.

Now, let's move on to what should be on your plate. Remember in school when they taught us the different food groups. There's grains and starches, vegetables and fruits, meats and dairy.

The proportions are simple: 1/4 plate starches, 1/4 plate protein and 1/2 plate of veggies or fruits. Whats not pictured is dairy, but we'll talk about that later.

Most American plates (and I'll continue to refer to restaurants because that is what society has taught us) focus on the meat! Does anyone remember the Wendy's commercial "Wheres the beef!" ?

 I mean there was no way the burger patty was really that small to begin with. Don't get me started on hamburgers because that's way too many carbohydrates for on meal as it is! But then again at least most places put on lettuce and tomatoes on their burgers. (Ehhhemmm McDonald's what happened to your happy meals huh??)

When thinking of protein, think of this part of your plate as the main source of energy for your body to run its daily course. Make sure the meat you choose is lean (meaning with little or no fat). Protein comes in all varieties so don't think of food as boring! There are many different fish or seafood (salmon, tuna) , poultry (turkey)  plus beans (black beans, kidney beans) and peas (chickpeas, green peas) have protein. Not to mention the huge variety of nuts (almonds, peanuts, walnuts)  and seeds (sunflower). When having peanut butter, make sure you choose the 100% natural spread.

Now the other 1/4 of your plate should consist of grains or starches. Your grains should be 100% whole. The first thing most people think of is bread, but there are so many types of starches that can be included in your meal like brown rice, wild rice, whole wheat pasta, whole wheat wraps,  quinoa oats.  There are also tons of healthy cereals out there that have whole grain listed. Just be sure to look for the "whole grain" as the first ingredient.

Last but not least, 1/4 of your plate should consist of vegetables. Try to choose from a variety of colors. You may or may have not heard of putting a rainbow on your plate or eating a rainbow. (and no I'm not talking skittles!!).

I've heard before that you want to shop mostly on the outside of the grocery store or supermarket. So when you get to the vegetable section, make sure you choose a variety of colors! Why not? Rainbows make people happy :)  There is no mention above about fruits, but since this is the biggest part of the plate you should include fruits as well. Children usually have an easier time eating fruit over vegetables, but make sure to aim for less the portion size of veggies on your plate. Although fruits are healthy, they also contain natural sugars and too much of a good thing can actually be bad.  To ensure you are eating a well balanced diet, be sure to have the recommended daily allowance of up to 2 cups of fruit and 2 1/2 cups of veggies per day.

Dairy can be added as a small extra to your plate as a tasty topping like low-fat or skim milk cheese. Small amounts of butter just for taste is okay. Yogurt can also be used as a cooking ingredient or on the side as a healthy dessert. Dairy products should be limited on your plate however milk is a great way to get your calcium although calcium can be found in other foods if you don't like the taste of regular cow's milk.

Yea yea yea I know what you're thinking, this is too much to think about! True, and I agree wholeheartedly, but anything worth having takes effort. You already make the effort to bathe everyday to wash off the dirt and prevent sickness. You already make the effort to brush your teeth to prevent tooth decay along with tons of other reasons you should brush your teeth.  Make the effort to put on your plate what your body needs to to function properly and to prevent sickness and disease, you deserve it! Whether you are cooking for yourself or being served at a restaurant, remember these tips for eating a well balanced diet for a long healthy life.