Found Healthy Plate Guide

Build a foundation for healthy eating by stocking your pantry to support your goals. Sometimes it’s nice to mix and match with ingredients you have on hand, or Instacart them over to your house! Follow these simple guidelines below to create balanced plates at home for you and your family.

Fill half your plate with colorful non-starchy vegetables

A variety of non-starchy vegetables provides essential nutrients and dietary fiber. And plants help promote a healthy gut and heart. 

• arugula 

• asparagus

• bok choy

• broccoli

• Brussels sprouts

• cabbages

• callaloo (amaranth greens) 

• cauliflower

• collard greens

• cucumber

• eggplant

• green beans 

• kale

• leeks

• lettuces

• long beans

• mushrooms

• mustard greens

• okra 

• onions

• peppers

• radishes

• snow peas

• spinach

• Swiss chard

• tomatillos 

• tomatoes

• yellow squash

• zucchini

Fill one-quarter of your plate with protein

Including protein in each meal promotes fullness and gives you the energy you need to fuel your day. 

• adzuki beans

• beef

• black beans

• blackeyed peas 

• cannellini beans

• cheese

• chicken

• chickpeas (garbanzo beans) 

• edamame

• eggs

• fish

• Great Northern beans

• kidney beans

• lentils

• lima beans

• milk

• mung beans 

• navy beans 

• pigeon peas

• pinto beans 

• pork 

• red beans 

• shellfish 

• tofu 

• turkey

• yogurt

Fill the last quarter of your plate with complex carbohydrates or starchy vegetables

Complex carbs, including fruit, whole grains and starchy vegetables, offer fiber. Because your body digests them more slowly than simple carbs, they keep you full longer.

• barley 

• beets

• brown rice

• buckwheat

• carrots

• cassava

• chickpea pasta

• corn

• farro

• fonio

• green peas

• jicama 

• oats

• parsnips

• plantains

• potatoes 

• pumpkin

• quinoa

• sweet potatoes

• taro root

• turnips 

• wheat berries 

• whole corn tortillas

• whole wheat bread

• whole wheat pasta  

• winter squash

Add healthy fats:

Healthy fats support cell function, help you feel full, and taste great too. 

• almond butter

• almonds

• avocado

• cashews

• chia seeds

• flax seeds

• hazelnuts

• hemp seeds

• olive oil

• peanut butter

• peanuts

• pecan oil

• pecans

• pistachio oil

• pistachios

• pumpkin seeds

• olive oil

• olives

• sesame seeds

• sesame seed oil 

• sunflower seeds

• sunflower seed butter

• tahini 

• walnut oil 

• walnuts