Rethink Your Plate: 8 Simple Ways to Build a Healthier Meal

Transforming your health can be as simple as rethinking what you put on your plate. You don’t need a complete diet overhaul; small, strategic changes to how you build your meals can make a huge difference. A wellness expert offers eight simple ways to construct a healthier plate.
First, make vegetables the majority shareholder. At least half of your plate should be filled with colorful, non-starchy vegetables. They are low in calories and high in nutrients and fiber. Second, rethink your protein. Incorporate more plant-based options like lentils, chickpeas, or tofu, which are packed with fiber and heart-healthy nutrients.
Third, adjust your eating sequence. Train yourself to eat the vegetables on your plate first, followed by the protein, and the carbohydrates last. This simple habit can dramatically improve your blood sugar response. Fourth, manage your portion of carbs. Use a small cup or your cupped hand as a guide for a serving of rice or whole-grain pasta.
Fifth, use a smaller plate. This psychological trick makes a healthy portion look more satisfying. Sixth, add a healthy fat, like a sprinkle of seeds or a drizzle of olive oil, to help with nutrient absorption and satiety. Seventh, be creative with leftovers from a healthy plate to build your next meal. Eighth, pair your plate with a glass of water instead of a sugary drink.