The Power Plate
Four food groups for optimal nutrition
Fruits
Include vitamin C-rich fruits like citrus, melons, and strawberries. Fruits provide antioxidants, fiber, and natural energy.
Vegetables
Include a variety of colors. Dark leafy greens for iron and calcium, orange vegetables for beta-carotene.
Whole Grains
Rich in fiber, complex carbohydrates, protein, B vitamins, and zinc. Choose minimally processed options.
Legumes
Excellent source of fiber, protein, iron, calcium, zinc, and B vitamins. Include beans, lentils, and peas.
Building Balanced Meals
Plate Proportions
- • ½ plate: Vegetables and fruits
- • ¼ plate: Whole grains
- • ¼ plate: Legumes (beans, lentils)
- • Small serving: Nuts and seeds
Meal Examples
- • Buddha bowl with quinoa and chickpeas
- • Bean and vegetable stir-fry over brown rice
- • Lentil soup with whole grain bread
- • Veggie-packed pasta with white beans