Portion Size: Handful+. The more the merrier!
Non-starchy veggies include: Leafy greens, carrots, cucumbers, tomatoes, beets, cauliflower, Brussels sprouts, red peppers, eggplant, asparagus, and the list goes on!
Portion Size: Palmful.
Healthier protein choices: Fish, shellfish, skinless poultry, lean red meat, pork tenderloin, beans, tofu, nuts, Greek yogurt, low-fat milk.
Carbs (including starchy veggies and fruit)
Portion size: Fist.
Healthier carbohydrate choices: Quinoa, brown rice, whole grain bread/pasta, oats, barley, farro, sweet potato, pumpkin, corn, peas, and fruit.
Portion size: Thumb tip.
Healthier sources of fat: fatty fish (salmon, trout, sardines, etc), olive oil, nut butters, seeds, avocado, canola oil, other vegetable oils (except palm oil).
How To Build A Healthy Meal: RULE OF 4
1. Pick your PLANTS first. Aim for 3 colors, and cover half your plate.
2. Choose a lean PROTEIN. Fatty fish like salmon, trout and barramundi come with the added benefit of anti-inflammatory omega-3s. Limit red meat to 1-2/week.
3. Add a high fiber CARB. Whole wheat pasta/bread, brown rice, quinoa and sweet potato are some of the most nutrient-dense choices.
4. Drizzle with healthy FAT. Finish your meal with a drizzle of olive oil, a couple of slices of avocado or a sprinkle of nuts/seeds.
For more information on how to build a healthy meal, check out the Harvard Healthy Eating Plate.
Source: Harvard School of Public Health.