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Baked pumpkin sprinkled with cinnamon (African).Mango or other tropical fruit smoothie (Latin American).1 cup raw leafy vegetables or sprouts 2 handfuls.
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125-150g raw lean red or white meat size and thickness of your palm.
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Use the plate as a guide to include a vegetable or fruit at each snack.Los_angela/iStock /Getty Images Plus/Getty ImagesĮating right is not a one-size-fits-all endeavor. The proportions of foods for all of your snacks throughout the day should generally follow the proportions of the Canada’s food guide plate. You can use the plate as a guide for everything you eat, including: The plate encourages you to eat many different healthy foods to help develop a healthy eating pattern and maintain your health. Use the plate proportions as a reference tool whether your meal or snack is served: Not all meals look exactly like the Canada’s food guide plate. Healthy food choices can be fresh, frozen, canned or dried. You can choose a variety of healthy foods that you enjoy. The size and amount of each food shown on the plate is not meant to show how much to eat at one time. The healthy food choices shown on the plate are only examples. On the remaining one-quarter of the plate are whole grain foods (whole grain bread, whole grain pasta, wild rice, red quinoa, brown rice).On one-quarter of the plate are protein foods (lean meat, chicken, variety of nuts and seeds, lentils, eggs, tofu, yogurt, fish, beans).On half of the plate are vegetables and fruits (broccoli, carrots, blueberries, strawberries, green and yellow bell peppers, apples, red cabbage, spinach, tomatoes, potatoes, squash and green peas).Fill up to a quarter of your plate with whole grains or starchy foods. The Canada’s food guide plate shows the proportions of foods on a plate for healthy meals or snacks. Fill a quarter of your plate with lean protein 3. Add an array of colors to your plate and think of it as eating the rainbow. Canada’s food guide plate – Text Description An eating plan that helps manage your weight includes a variety of healthy foods.