- Fill Half Your Plate with Veggies: Make at least half of your plate colorful by loading it up with vegetables and a side of fruit. This is your main source of vitamins and fiber.
- Pick a Lean Protein: Dedicate one-quarter of your plate to a good source of protein like chicken, fish, eggs, beans, or lentils. This builds muscle and helps you feel satisfied.
- Choose Whole Grains: Use the last quarter of your plate for whole grains (like brown rice, quinoa, or whole-wheat bread) or starchy veggies (like potatoes). These give you energy.
- Add a Little Healthy Fat: Include a small amount of healthy fat (a drizzle of olive oil, a few nuts, or a slice of avocado) to help your body absorb nutrients.
- Drink Water: Choose water or unsweetened drinks instead of soda or sweet juices to stay hydrated without adding extra sugar.
