Build a Healthy Plate

If you want to get healthy, the best place to start is with your plate! Learn a simple 3-step process to build healthy meals (you'll actually want to eat) with nutrient-rich foods like fruits, vegetables, whole grains, lean proteins and Good-4-YOU Fats.


Step One

Choose your Good-4-YOU Carbs:

They serve as the base of your meal, providing you with the energy you need to get through your day. They also contribute a load of fiber, vitamins, minerals and antioxidants-so don't be shy! Load your plate with two to four servings of fruits, vegetables, beans, low-fat milk/yogurt or whole grains.

Each icon above counts as one serving of Good-4-YOU Carbs.




Step Two

Add a little Good-4-YOU Protein to your meals for balance:

One to three ounces is plenty. Choose from fish, poultry, lean beef or pork or go meatless with eggs, beans, soy (tofu, veggie burgers), nuts, nut butter, low-fat cottage cheese or reduced fat hard cheese.

When you see the icon above, it counts as one ounce of Good-4-YOU Protein.




Step Three

Round out your meal with a small amount of Good-4-YOU Fat:

Because dietary fat is calorie-rich, be sure to cap it at one to two servings.

Whether it comes from the extra-virgin olive oil you use to stir-fry your veggies, the oil and vinegar you dress your salad with or the dab of peanut butter you smear on your whole-wheat toast, Good-4-YOU Fat is essential to help you feel satisfied. Keep in mind, if you're eating a meal with cheese, fatty cuts of meat or other fats added during the cooking process (butter or high-fat dairy products like cream, 2% or whole milk), there's no need to add extra fat. Remember, to build a healthy body, it's best to choose lean meats and low-fat dairy products and add your own Good-4-YOU Fat during cooking or seasoning. This way you have control over what and how much fat you use.

The icon above counts as one serving of Good-4-YOU Fat.



Here is an example of a balanced Power Meal Plate for breakfast:


Here is an example of a balanced Power Meal Plate for lunch
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