A Healthy Trick--the "Balanced Plate"

by WiredBerries Editors — September 6, 2007

Research shows that more than 80% of heart disease can be prevented by maintaining a healthy weight, exercising daily, not smoking, avoiding excess alcohol, and eating a healthy, balanced diet. Most of those recommendations are fairly self-explanatory, but what exactly constitutes a "balanced diet"? The experts say there is an easy trick to making sure your meals are balanced. As you prepare or serve your food, think of a three-section plate. In the big section (half of the plate), serve yourself two different vegetables or a vegetable and a fruit. In one of the two smaller sections (a quarter of the plate), put a serving of fish, poultry, beans (like black, pinto, or kidney beans) or another healthy protein. Fill the remaining section with a whole grain, such as brown rice or a whole-wheat roll, or another healthy carbohydrate.

As you divide your plate, keep in mind that vegetables are not all the same. Starchy vegetables--sweet potatoes, peas, corn, and winter squash--have about triple the amount of calories and carbohydrates as nonstarchy vegetables. So reserve the vegetable section for the likes of broccoli, leafy greens, tomatoes, carrots, and green beans. And put starchy (but nutrient-filled) vegetables in the carbohydrate quarter. Of course, not every meal fits into the same mold, but the general idea is to make sure you're eating the right proportions overall.

A balanced diet can help you reduce your total calories, reduce the saturated fat and carbohydrates in your diet, and increase heart-healthy nutrients like antioxidants, B vitamins, and fiber.