This Healthy Eating Plate was created by nutrition experts from Harvard School of Public Health with the collaboration of Harvard Health Publications. The plate complimented the Healthy Eating Pyramid created by the same company and both are made to help people make the best eating choices, but specifically the Healthy Eating Plate promotes the focus on diet quality.

The plate is a guide for balanced and completed meals that can be arranged on a plate or on a lunch box.

The image of the plate looks like this:healthy-eating-plate

Copyright © 2011, Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard School of Public Health,, and Harvard Health Publications,

One quarter of you plate should include whole grains. You should avoid white bread, white rice and refined grains because they affect your blood sugar. Instead you can eat whole-wheat bread, whole-wheat pasta, brown rice, oats, etc.

Another quarter of your plate should include protein such as fish, beans, poultry, and nuts that can be arranged in a salad with a lot of fruits and vegetables. You should limit red meat and cheese and avoid totally processed meats such as bacon and sausage.

As you can see half of your plate should be just for vegetables and fruits. Vegetables need to be of a large variety and you should eat the most, potatoes don´t count as veggies because of the bad impact they have on your body. As it is, fruits need to be of all colors. You should eat more vegetables than fruits.

For cooking you should change normal oil that contains trans-fat to the ones that are doing well to your body such as olive, canola, soy, sunflower oils, etc. But even though they are good, you should just eat them in smaller amounts.

For drinking, you should totally avoid sugary drinks such as sodas and processed juices. Limit milk and if possible better almond milk or other ones similar to it. Natural juice should only be one or two glasses per day, the same for dairy products. For a better life, remember to drink approximately 2 liters of water per day, and if you like coffee or tea, they are also recommended them but not in large amounts.

At the bottom of the plate you could see a body running; this is to inform you that doing exercise is essential to a good health.

The Healthy Eating Plate is not reducing the amount of calories you should eat, which depends on each person. Instead, it is focusing on the type of food and the portions of those types that you should eat.



Harvard Health Publications. (2011). Healthy Eating Plate. Retrieved September 11, 2016 from

Harvard T.H. Chan. Healthy Eating Plate and Healthy Eating Pyramid. Retrived September 11, 2016 from