Healthy Food -

: Choose intact grains like brown rice, quinoa, whole-wheat pasta, or oats. These have a milder effect on blood sugar compared to refined grains like white bread or white rice.

If you don't have a 9-inch plate handy, the CDC suggests using your hand as a quick reference guide: healthy food

: Use plant oils like olive or canola oil in moderation. Avoid trans fats and partially hydrogenated oils. Estimating Portions Without a Plate : Choose intact grains like brown rice, quinoa,

: Pick lean options such as fish, poultry, beans, or nuts. It is best to limit red meat and avoid processed meats like bacon or cold cuts. Avoid trans fats and partially hydrogenated oils

: 3 ounces is roughly the size of your palm .

The Harvard Healthy Eating Plate suggests the following proportions for a balanced meal: