#MEAL PLANNING CHEAT SHEET TEMPLATE DOWNLOAD#

The main message of the Healthy Eating Plate is to focus on diet quality: The red figure running across the Healthy Eating Plate’s placemat is a reminder that staying active is also important in weight control. Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day. Remember that low-fat does not mean “healthy.” Limit red meat, and avoid processed meats such as bacon and sausage.Ĭhoose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. 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.įish, poultry, beans, and nuts are all healthy, versatile protein sources-they can be mixed into salads, and pair well with vegetables on a plate. Make most of your meal vegetables and fruits – ½ of your plate.Īim 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.

#MEAL PLANNING CHEAT SHEET TEMPLATE DOWNLOAD#

Looking for a printable copy? Download one here, and hang it on your refrigerator to serve as a daily reminder when planning and preparing your meals! Translations of the Healthy Eating Plate are also available in over 25 languages.

Meal planning cheat sheet template