Forget complicated tracking apps — your plate can be your best nutrition tool.
The Healthy Plate Formula (based on Harvard’s model):
🥦 ½ Plate: Non-starchy Vegetables
Think: leafy greens, broccoli, peppers, zucchini, mushrooms. Aim for variety and color.
🍗 ¼ Plate: Protein
Choose lean options — chicken, fish, tofu, lentils, eggs. Protein keeps you full and supports muscle repair.
🍚 ¼ Plate: Whole Grains or Healthy Carbs
Brown rice, quinoa, sweet potatoes, or legumes — these offer slow-digesting energy.
No measuring cups needed — just balance and intention.
The Healthy Plate Formula (based on Harvard’s model):
🥦 ½ Plate: Non-starchy Vegetables
Think: leafy greens, broccoli, peppers, zucchini, mushrooms. Aim for variety and color.
🍗 ¼ Plate: Protein
Choose lean options — chicken, fish, tofu, lentils, eggs. Protein keeps you full and supports muscle repair.
🍚 ¼ Plate: Whole Grains or Healthy Carbs
Brown rice, quinoa, sweet potatoes, or legumes — these offer slow-digesting energy.
- Healthy Fat
- Drizzle of olive oil, avocado slices, a handful of seeds or nuts. Fats support brain and hormone health.
- Optional: Small piece of fruit or fermented food (like kimchi or kefir) for gut support.
No measuring cups needed — just balance and intention.