Fueling Health: Tips for a Healthier Plate and Lifestyle!

As we step into the new year, healthcare providers and clients alike are invited to embark on a path to well-being with this straightforward guide to building a balanced plate. Focused on fueling your body and promoting overall well-being, this guide offers essential steps to take the first stride toward a healthier you!

1/4 of the Plate: Grains or Starches

• Aim for over half of your daily grains to be whole grains
• Examples: 1/2 cup whole grain pasta or brown rice; 1/2 cup potatoes, corn, or beans; 1 slice 100% whole wheat bread; or 1 6-inch corn or 100% whole wheat tortilla

1/4 of the Plate: Lean Protein (3 oz.)

• Vary your protein sources with options like: beef, pork, fish, poultry, tofu, eggs, beans, peas, or lentils
• Choose healthy cooking methods such as baking or grilling

1/2 of the Plate: Fruits and Vegetables

• Get creative with colorful fruits and veggies, exploring different textures and cooking styles

Serving of Dairy (8 oz.)

• Opt for non-fat milk, non-dairy milk, plain yogurt, or low-fat cheese

By the Numbers

• Aim for 5 servings of fruits and vegetables daily
• Limit screen time to 2 hours or less
• Stay active for at least 1 hour each day
• Consume 0 sugary drinks

Benefits of Eating Healthy Eating right can lead to positive changes in your life, such as improved academic performance, increased energy, better mood, and maintaining a healthy weight.

Tips for Families

• Enjoy meals together and cook at home whenever possible
• Limit fast food to no more than 2 times a week
• Keep healthy snacks ready for grab-and-go moments
• Set an example by being active and making nutritious choices
• Minimize calorie-dense foods; for instance, reduce intake of salty snacks and desserts
• Take your time during meals, stop when you feel full, and avoid the "clean plate club" mentality

Remember, this guide is for general information purposes and not a substitute for medical advice. Let's kickstart a healthier Kentucky together! ??

Click here to download the tip sheet with the above information to use and share in your practice.