Healthy Eating Plate

healthy-eating-plate-web1000 Source: Health Harvard University

Verwendet The Healthy Eating Plate als eine kleine Anleitung für den Grundstock der gesunden Ernährung!

  • Die Basis sollte immer Gemüse sein – 1/2 des Tellers
    – Je mehr verschiedene Farben vom Gemüse/verschiedene Gemüsesorten, desto mehr Nährwerte und Vitamine nehmt ihr zu euch!
  • Verwendet Vollkorn – 1/4 des Tellers
    – Kohlenhydrate sind wichtig! Sie lieferen die nötige Energie! Nehmt Vollkornprodukte (’normaler‘ Reis/Nudeln sind nicht schlecht, aber Vollkorn ist besser),  Quiona, Süßkartoffel, Haferflocken…
  • Eiweiß, Baustein des Körpers – 1/4 des Körpers- Fisch, Pute, Hendl, Bohnen.. usw..
  • Wasser, Tee, Kaffee (ungesüßt)- vermeidet künstliche und gesüßte Getränke, wie Cola, Fanta..
  • Bewegung!- Zu einem gesunden Lebensstil gehört nunmal Bewegung, 30 Minuten pro Tag reichen aus!



Use The Healthy Eating Plate as a guide for creating healthy, balanced meals—whether served on a plate or packed in a lunch box. Put a copy on the refrigerator as a daily reminder to create healthy, balanced meals!

  • Make most of your meal vegetables and fruits – ½ of your plate:
    – Aim for color and variety, and remember that potatoes don’t count as vegetables on the Healthy Eating Plate 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, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean “healthy.”
  • Drink water, coffee, or tea:
    – Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.
  • Stay active:
    – The red figure running across the Healthy Eating Plate’s placemat is a reminder that staying active is also important in weight control.