HEALTHY EATING PLATE
Healthy Eating Plate as a guide for creating healthy, balanced meals.
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½ of your plate should be vegetables and fruits. Aim for color and variety, and remember that
potatoes don’t count because of their negative on blood sugar.
¼ of your plate should be whole grains. Whole and intact grains include whole wheat, barley,
wheat berries, oats, brown rice
¼ should be protein. Fish, poultry, beans, and nuts are all healthy, versatile protein sources –
they can be mixed into salads.
Skip sugary drinks, limit and dairy products to one to two servings per day, and limit juice.
Rice and Alternatives
For a healthy diet, increase your intake of whole grains or “good” carbohydrates. It has been found that
whole grains lower the risk of cardiovascular disease and type 2 diabetes, protect against cancers such as
colorectal and esophageal cancer, and help in weight management.
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Popular food choices: Rice, noodles, pasta, bread, and potatoes
Healthier options: Whole meal bread, brown rice, brown noodles, and oats
Vegetables
Maberdeng mga gulay tulad ng:
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Repolyo
Pechay
Kangkong
Broccoli
Sagana ito sa bitamina, minerals, at masustansyang kemikal na nakakatulong sa sakit sa puso,
diabetets, sakit sa tyan, colon cancer, at iba pang cancer.
Opt for fruits and vegetables of various colors for their phytochemicals which help prevent chronic
illnesses and have cancer prevention properties, lesser chance of a heart attack, stroke, and high blood
pressure.
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Dark green, leafy vegetables
Red and orange vegetables, such as carrots and tomatoes
Starchy vegetables, such as corn
Fruits
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A variety of different colored fruits and vegetables, such as an apple, pear, orange, a wedge of
papaya or watermelon, or grapes; leafy vegetables, or non-leafy vegetables like carrots or
tomatoes
Protein
Avoid processed foods such as hot dogs and canned goods which are linked to a higher risk of cancer,
heart disease, and diabetes. Limit eggs to not more than three to four per week as the yolk is high in
cholesterol.
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Popular food choices: Red meat such as beef and mutton, whole milk
Healthier options: White meats such as chicken and fish, tofu, low-fat milk
WHAT TO AVOID


SALT – cut down on salt intake. High salt intake is associated with a significantly increased risk of
stroke and total cardiovascular disease.
o Instant noodles, canned foods and sauces
SUGAR – avoid sugar-rich diet as it may lead to weight gain and dental caries.
o Soft drinks, bubble tea, coffee/tea with sugar or sweetened condensed milk
Welcome everyone! Today, we're diving into the world of nutrition with a focus on creating your healthy
plate. By combining the insights from NHS UK's "Eight Tips for Healthy Eating" and Harvard's "Healthy
Eating Plate," we'll craft a blueprint for balanced eating that promotes overall health and wellbeing.
Main Content:
1. Build Your Plate with Nutrient-Rich Foods:
- Fill half of your plate with fruits and vegetables, as recommended by Harvard's Healthy Eating Plate.
Aim for variety in color and type to maximize nutrient intake.
- Base your meals on starchy carbohydrates, such as whole grains, per NHS UK's advice. These provide
essential energy and fiber for optimal health.
2. Choose Lean Proteins and Healthy Fats:
- Incorporate healthy sources of protein, such as fish, poultry, beans, and nuts, as suggested by both
sources. These provide important building blocks for the body.
- Use healthy oils, like olive oil and canola oil, in cooking and dressings, while limiting saturated fats, in
line with Harvard's recommendations.
3. Practice Portion Control and Hydration:
- Be mindful of portion sizes to avoid overeating, as emphasized by both NHS UK and Harvard. Use the
Healthy Eating Plate's visual guide to balance your meal components.
- Stay hydrated by drinking water throughout the day, per NHS UK's advice, and limit sugary drinks to
promote overall health.
4. Prioritize Whole Foods and Physical Activity:
- Choose whole, minimally processed foods whenever possible, as advocated by both sources. These
foods are rich in nutrients and support a healthy lifestyle.
- Pair your balanced plate with regular physical activity, as recommended by Harvard, to enhance
overall health and maintain a healthy weight.
Conclusion:
Creating your healthy plate is a simple yet powerful way to nourish your body and promote wellness. By
incorporating the insights from both NHS UK's "Eight Tips for Healthy Eating" and Harvard's "Healthy
Eating Plate," you can build meals that are not only delicious but also supportive of your long-term
health goals. Remember, small changes can lead to big results on your journey to better health!
Sen, veronique Ah. (n.d.). My healthy plate: What to eat - HealthXchange.Sg. Healthxchange.Sg.
Retrieved March 2, 2024, from https://www.healthxchange.sg/food-nutrition/food-tips/healthy-eatingwhat-should-you-put-on-plate
Build your plate with nutrient-rich foods:

Fill half of your plate with fruits and vegetables, as recommended by Harvard’s Healthy Eating
Plate. Aim for variety in color and type to maximize nutrient intake. Base your meals on starchy
carbohydrates, such as whole grains. These provide essential energy and fiber for optimal health.
Choose lean proteins and healthy fats:

Incorporate healthy sources of protein, such as fish, poultry, beans, and nuts.
Practice portion control and hydration:


Avoid overeating. Use the healthy eating plate’s visual guide to balance your meal components.
Stay hydrated by drinking water throughout the day and limit sugary drinks.
Prioritize whole foods and physical activity:


Choose whole, minimally processed foods whenever possible. These foods are rich in nutrients
and support a healthy lifestyle.
Pair your balanced plate with regular physical activity.
Healthy Eating Plate as a guide for creating healthy, balanced meals.




½ of your plate should be vegetables and fruits. Aim for color and variety, and remember that
potatoes don’t count because of their negative on blood sugar.
¼ of your plate should be whole grains. Whole and intact grains include whole wheat, barley,
wheat berries, oats, brown rice
¼ should be protein. Fish, poultry, beans, and nuts are all healthy, versatile protein sources –
they can be mixed into salads.
Skip sugary drinks, limit and dairy products to one to two servings per day, and limit juice.
Magandang araw! Today, we’re diving into the essence of nutrient-rich eating by crafting your healthy
plate. There are specific fruits and vegetables that are both affordable and abundant in the Philippines,
while uncovering their unique benefits and essential nutrients.
1. Load up on colorful fruits and vegetables:
Sagana ito sa bitamina, minerals, at masustansyang kemikal na nakakatulong sa sakit sa puso,
diabetets, sakit sa tyan, colon cancer, at iba pang cancer. Opt for fruits and vegetables of various
colors for their phytochemicals which help prevent chronic illnesses and have cancer prevention
properties, lesser chance of a heart attack, stroke, and high blood pressure.
-
Dark green, leafy vegetables
Red and orange vegetables, such as carrots and tomatoes
Starchy vegetables, such as corn
Green leafy vegetables:
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Talong
Kalabasa
Kamatis
Okra
Repolyo
Pechay
Kangkong
Tropical Fruits:
A variety of different colored fruits and vegetables, such as an apple, pear, orange, a wedge of
papaya or watermelon, or grapes
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Saging
Mangga
Pakwan
Papaya
2. Embrace local whole grains for sustained energy:
 Local whole grains provide sustained energy, aid in weight management, and reduce the
risk of chronic diseases.
Examples:
o
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Brown rice: rich in fiber and essential nutrients
Kamote (sweet potato): rich in complex carbohydrates, fiber, and vitamin a,
promoting eye health and immune function.
3. Opt for lean proteins for muscle health and repair:
Lean proteins support muscle health, repair tissues, and provide essential amino acids for overall
wellbeing.
Healthier options: White meats such as chicken and fish, tofu, low-fat milk
Examples:
o
o
Bangus – rich in protein, omega-3 fatty acids, and vitamin D, supporting heart
health and brain function.
Tofu – a plant-based protein source made from soybeans, tokwa is rich in
protein, calcium, and iron, promoting muscle health and bone strength.
Avoid processed foods such as hot dogs and canned goods which are linked to a higher risk of
cancer, heart disease, and diabetes. Limit eggs to not more than three to four per week as the
yolk is high in cholesterol.
4. Practice Portion Control and Hydration:
 Be mindful of portion sizes to avoid overeating. Use the Healthy Eating Plate's visual guide to
balance your meal components.
 Stay hydrated by drinking water throughout the day, per NHS UK's advice, and limit sugary
drinks to promote overall health.
WHAT TO AVOID


SALT – cut down on salt intake. High salt intake is associated with a significantly increased risk of
stroke and total cardiovascular disease.
o Instant noodles, canned foods and sauces
SUGAR – avoid sugar-rich diet as it may lead to weight gain and dental caries.
o Soft drinks, bubble tea, coffee/tea with sugar or sweetened condensed milk