Make most of your meal with vegetables and fruits – ½ of your plate
Aim for color and variety, and remember that potatoes don’t count as “healthy” vegetables because of their negative impact on blood sugar.
Go for whole grains – ¼ of your plate
Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.
Protein power – ¼ of your plate
Fish, chicken, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.
Healthy plant oils – in moderation
Choose healthy vegetable oils like olive, soy, corn, sunflower, peanut, and others, and avoid hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean “healthy.”
Drink a lot of water
Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.
Staying active is also important in weight control.
The main message of the Healthy Eating Plate is to focus on diet quality instead of calories. In particular:
The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet, because some sources of carbohydrate—like vegetables (other than potatoes), fruits, whole grains, and beans—are healthier than others.
It is always good to avoid sugary beverages, important source of calories, usually with little nutritional value.
Do not forget the use of healthy oils / fats.