Dr. Z. Colette Edwards is a passionate Ivy League-trained physician who began her career providing care and serving as the associate medical director of a large multi-site, multispecialty medical group. She is the author of Be Less Stressed, co-author of Navigating Your Healthcare Journey: Lessons Learned to Get the Care You Need and Deserve, and the Managing Editor of the Wharton Healthcare Quarterly. Award-winning programs have been designed and implemented in her work and under her leadership, one of which received a grant from the Robert Wood Johnson Foundation. With a comprehensive background spanning patient care as a practicing physician, the management of a multispecialty medical practice, healthcare consulting, integrative coaching, and expertise in health disparities, she offers medical and business acumen which provide invaluable insights that help put the “health” back into healthcare and drive holistic, compassionate, transformative action that is focused on the whole person.
This article explores what makes a dinner plate healthy. You’ll find information and insights – the five food groups, portion sizes, and practical tips for creating balanced meals that support your health and well-being – so you can use “food as medicine” to feel better physically and mentally and improve the quality of your life no matter your age!
Why should you care?
Did you know that 60% of deaths across the global are attributable to chronic conditions? A third of the world’s population has more than one! These include diabetes, heart disease, and high blood pressure as well as obesity, which increases the risk of cancers like breast and colorectal.
Distressing and perhaps even shocking, right? But thankfully there is good news that’s also empowering! How and what we eat and the quality of the food we consume can make a big difference in the likelihood of facing chronic disease in the future. In fact, diet quality has been identified as the single most important predictor of major health outcomes and causes of death.
So where can you start to take advantage of healthy eating? How about dinner, typically the largest meal of the day for the majority of adults in a country like the U.S.?
In today’s quest for healthier living, understanding what makes a nutritious dinner plate is of great importance. Making our meals plays a big role in our overall health and well-being.
Approaching your eating habits with a focus on food quality and nutrients can help reduce both the risk of many chronic conditions and cancer and their potential complications, as well as make it easier to achieve and maintain a healthy weight.
What Is a Healthy Dinner Plate?
Deciding what to eat for dinner after a long day at work or school can be challenging. You may settle for frozen pizza or takeout, but these food options often lack the nutrients your body needs. They might also be the reason why you don’t feel energized or aren’t getting a good night’s sleep.
So, we’ve done the research to make it easier for you to eat well and nourish your body, so you get the right fuel to live your best life.
The Healthy Eating Plate
The USDA MyPlate system is a helpful guide that outlines food groups and how to balance them to create healthy meals.
Here’s what you should put on your plate, according to the latest data:
Proteins: Choose lean meats, poultry, fish, eggs, beans, or tofu.
Vegetables: Eat many colorful vegetables, such as leafy greens and brightly colored vegetables.
Fruits: Have fresh or dried fruits sometimes for extra fiber and vitamins.
Grains: Pick whole grains such as brown rice, quinoa, whole-wheat pasta, or whole-grain bread.
Dairy: Get calcium from low-fat dairy, soy milk, or other calcium-rich foods.
Eating in this way gives you the right mix of carbs, proteins, fats (macronutrients), vitamins, and minerals (micronutrients). In combination, they help (1) your body and brain to perform optimally, (2) make reaching and maintaining a healthy weight easier, (3) aid in reducing your risk for premature death, many chronic conditions as well as several types of cancer. (1)
The MyPlate system also allows you to personalize the amounts and percentages of each food group based on factors like your age, sex, and physical activity level.
It’s available in both English and Spanish. You can also take advantage of the vast number of excellent resources available at https://www.myplate.gov/, which include information by life stage/age, more details about each food group, budget-friendly recommendations, and even quizzes.
Now that you understand the purpose and goals of using the MyPlate system, let’s break down each food group:
Fruits and Vegetables
Generally speaking, about 50% of your meal should be made up of fresh, whole fruits and vegetables. These are packed with essential vitamins, minerals, and fiber that support overall digestion (2). They’re good for making you feel pleasantly full, without overeating or consuming too many calories (3).
They may also help tamp down food cravings. Will fresh fruit ever taste as good to you as chocolate, a yummy dessert, or potato chips with dip? For many of you, probably not. But over time your body begins to adjust so that those types of food can become special treats. You’ll more easily eat them in moderation instead of ingesting a regular diet of high-calorie, high-fat, high-salt, high-sugar foods that negatively impact your health, pack on the pounds, and raise the risk of conditions like diabetes and heart disease.
Try to include a variety of colors on your plate – the more colorful it is, the more likely you’ll get most of the nutrients you need without having to take supplements (4), with some exceptions like during pregnancy as one example.
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Interestingly The Healthy Eating Plate notes that potatoes shouldn’t be considered as vegetables. That’s because they have a high glycemic index (the measure of how fast a particular food raises blood sugar levels) (1).
Foods with a high glycemic index (GI) are rapidly digested and absorbed, causing a swift increase in blood sugar levels. This can lead to rapid spikes and drops in energy, often leaving you feeling hungry sooner. Managing these fluctuations is important as they can impact mood and energy levels, and over time may contribute to health issues like insulin resistance and diabetes.
Choosing foods with a lower GI, such as most fruits and vegetables, whole grains, and legumes, helps maintain steady blood sugar levels, providing a more sustained source of energy.
Wonderful vegetables to fill up on include:
Spinach
Broccoli
Brussels sprouts
Bell peppers
Great fruits include:
Berries (blueberries, raspberries, strawberries)
Apples
Kiwi
Citrus fruits (oranges, grapefruit)
You can experiment with healthy vegetable dishes such as stir-fries, roasted vegetables, or colorful salads. For fruits, you can enjoy them as a snack, in smoothies, or with oatmeal.
Healthy Protein
Protein is an essential macronutrient that helps with muscle growth and repair, hormone production, and immune function (5). It also takes longer to digest, which keeps you full for longer periods (6).
However, not all protein sources are created equal. You should choose lean proteins that provide essential amino acids, without a lot of unhealthy fats or added sugars. Healthy protein sources include:
Plant-based protein options can also be beneficial for your health and the environment. They reduce greenhouse gas emissions and require fewer natural resources than animal-based diets (7). Examples you can try include tofu, tempeh, or edamame for dinner.
Avoid processed and red meats such as sausages, bacon, deli meats, beef, veal, pork, lamb, and goat. Most are high in saturated fats which trigger an inflammatory process in the body and are linked to an increased risk of conditions like heart disease and cancer (8).
Bison is a lean red meat option that has fewer calories and less saturated fat than beef. Additionally, bison is often grass-fed, which helps create a healthier fat profile. Venison is another type of lean red meat that is low in fat and has fewer calories. Of course, each of these two may be difficult to find and/or afford depending on your location and budget.
Research on red meat consumption suggests that it should be limited to no more than 1-3 servings per week (9). And some believe eliminating red meat altogether is the best choice yet, given other healthy sources of protein (9).
Whole Grains
Whole grains are an important source of complex carbohydrates and fiber. They provide sustained energy and are more effective in maintaining a healthy blood sugar level pattern compared to refined grains (10) so you avoid the type of volatility that can increase the risk of developing chronic conditions as well as the negative effects on mood experienced by some people. Hangry, anyone?
Avoid refined grains such as white bread, white rice, and white pasta, as they’re stripped of essential nutrients and can cause spikes in blood sugar levels.
Over time, consuming excessive amounts of refined carbohydrates makes weight management challenging and increases the risk of chronic diseases (11).
This doesn’t mean you can’t have your favorite pasta or bread. Balancing your plate is key, and you can still enjoy small portions of refined grains occasionally.
Dairy plays a crucial role in the MyPlate dietary guidelines, offering essential nutrients that support overall health, particularly bone strength. Milk, yogurt, cheese, and fortified soy beverages provide significant amounts of calcium, vitamin D, and potassium—nutrients critical for maintaining strong bones, regulating muscle function, and supporting nerve health. These benefits make dairy a cornerstone of a balanced diet.
The Nutritional Benefits of Dairy
Calcium: Necessary for building and maintaining strong bones and teeth, calcium also aids in nerve function and muscle contraction.
Vitamin D: Vital for calcium absorption, vitamin D enhances bone health and supports immune function. Fortified dairy products are an excellent source.
Potassium: Found in milk and yogurt, potassium helps regulate blood pressure and supports heart and muscle health.
The MyPlate guidelines recommend three cups of dairy daily for individuals aged 9 and older. Children aged 2-3 years should consume two cups, while those aged 4-8 years need 2.5 cups. These portions ensure adequate nutrient intake for healthy growth and maintenance.
Low-Fat and Fat-Free Options: Opting for low-fat or fat-free dairy reduces saturated fat intake, promoting heart health without compromising on essential nutrients.
Fortified Soy Alternatives: For those who are lactose intolerant or prefer plant-based options, fortified soy milk and yogurt provide a comparable nutritional profile.
How to Add Dairy Into Your Meals
Incorporating dairy to your diet is simple and versatile:
Start your day with low-fat yogurt topped with fruits and nuts.
Pair a glass of milk or fortified soy beverage with your meals.
Use low-fat milk in soups, sauces, or smoothies to enhance flavor and nutrition.
Dairy products not only complement your meals but also support overall health by providing the essential nutrients your body needs. By following MyPlate recommendations, you can incorporate dairy in a balanced and enjoyable way, fostering long-term well-being.
Additional Components of a Healthy Dinner
A Serving of Healthy Fats
Healthy fats are essential for your overall health and well-being. They help regulate cholesterol levels, protect against heart disease, and support brain function (12). Healthy fat sources include:
Olive oil
Avocado
Nuts and seeds (almonds, walnuts)
Fatty fish (salmon, tuna)
You can add a serving of healthy fats to your dinner plate by drizzling olive oil on your salad or adding avocado slices as a side dish.
Avoid saturated and trans fats found in processed foods, fried foods, and certain dairy products as they can increase the risk of heart disease and other health problems (13).
Water or Low-Calorie Beverages
Water is typically your best go-to choice for hydration. It has zero calories, helps with digestion, and keeps your body functioning optimally.
If you prefer other beverages, opt for low-calorie options such as unsweetened tea or water flavored with real food, e.g., fruit. Avoid sugary drinks such as soda, sports drinks, and energy drinks, as they contain empty calories that can contribute to weight gain and sometimes dangerous levels of caffeine.
You should limit fresh fruit juices to a small serving, as they contain natural sugars that can add up quickly. Instead, enjoy the whole fruit for added fiber and nutrients whenever possible.
As you can tell, a lot of thought goes into developing eating habits! One way to help make things easier is to get into the habit of reading food labels to increase the likelihood you get the nutrients you need, don’t overeat, and avoid foods high in saturated fat, sugar, and salt. For example, it’s important to check for what is exactly a single portion and the associated calories to avoid consuming more than you thought.
Food Labels
Food packaging can be quite deceptive, so it’s important to begin to read food labels for ingredients, what constitutes a single serving, sodium and carbohydrate levels, fiber, protein, added sugars, preservatives, etc. to make sure you know what you’re actually getting with regard to the food you buy (14).
For example, many times foods labeled as low fat, make up for it by adding sugar to improve the taste. In that type of situation, you may be swapping one problem for another one.
To dive even deeper, the FDA provides additional information (15). And this guide can help you better understand what organic really means in the current system (16).
All the foods mentioned in this article are healthy options for dinner time. Try these ten nutritious foods to construct healthy dinner plates. We’ve even included some recipes for inspiration.
1. Salmon
Salmon is a powerhouse of omega-3 fatty acids, which are essential for heart and brain health (17). It’s an excellent source of high-quality protein that helps with muscle repair and growth. Rich in vitamin D, salmon supports bone health (18), which makes it an ideal choice for a nourishing dinner.
Quinoa is a complete protein since it contains all essential amino acids and is high in fiber, iron, magnesium, and manganese. Its versatility makes it a perfect base for a balanced dinner, supporting digestion and overall health (19).
Leafy greens such as spinach and kale are nutrient-dense, offering vitamins A, C, and K, in addition to iron and calcium. They’re low in calories but high in fiber and contribute to a filling and nutritious meal (2).
Lentils are rich in plant-based protein and fiber, which help stabilize blood sugar levels and improve digestive health (20). Incorporating lentils into your dinner provides a satisfying, nutrient-rich meal.
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5. Sweet Potatoes
Sweet potatoes are loaded with beta-carotene, vitamin C, and potassium (21). Some people find their natural sweetness comforting, and their high fiber content ensures you feel full and satisfied after dinner.
Avocados are rich in healthy fats that are essential for heart health and are packed with vitamins E, K, and B6 (22). Adding avocado to your meal can enhance nutrient absorption and add a creamy texture to dishes. Keep your eye on calories to ensure you don’t get carried away in any one meal.
Chicken breast is a lean protein that’s low in fat and calories and provides essential amino acids for muscle maintenance. It’s a staple in healthy meals and pairs well with various vegetables and grains.
Broccoli is rich in vitamins C and K and fiber, boasting antioxidant properties that boost immune health (23). Whether it’s steamed, roasted, or stir-fried, it makes a wholesome dinner addition.
Brown rice is a whole grain that is high in fiber, selenium, and magnesium. Its low glycemic index helps maintain stable blood sugar levels (24), serving as a nutritious base for dinner dishes.
Tofu is a versatile plant-based protein, rich in iron and calcium, and is ideal for vegetarian or vegan diets (25). It absorbs flavors well, which makes it a flexible ingredient for healthy meals.
Foods that are highly processed, high in added sugars and unhealthy fats, and low in nutrients should be limited or avoided for dinner. These include fast foods, junk food, deep-fried foods, sugary drinks, and processed meats such as hot dogs and deli meats. These options offer little to no nutritional value and can contribute to weight gain and other health issues if they are consumed regularly (26). Believe it or not, as you reduce your consumption over time, most people miss these types of food less and less, and many even reach the point where they don’t feel good after eating them.
Spicy foods (vs. highly seasoned) or those high in sodium should also be limited as they can cause GI discomfort, heartburn, bloating, and, in the case of sodium, possibly fluid retention.
Caffeine and alcohol should be avoided in the evening to ensure a restful night’s sleep and optimal hydration levels (27) (28). And please be aware there are some in the medical community who believe no amount of alcohol is safe to consume (29).
Get your personal plan according to your age and BMI
Skipping dinner can be healthy or not, depending on an individual’s lifestyle and eating patterns. While there are no strict rules for when you should eat dinner, it’s essential to listen to your body’s hunger cues and make nutritious choices.
The idea of consuming three meals a day is predominantly a Western cultural norm, but it is not a universal dietary rule. In various parts of the world, dietary norms differ considerably.
Some cultures traditionally consume their most substantial meal around midday, followed by a lighter meal in the evening. This contrasts with the typical Western pattern of a light breakfast, a moderate lunch, and a substantial dinner.
In considering optimal health practices, particularly for individuals with different work patterns such as shift workers, reevaluating traditional eating schedules is crucial.
Shift workers, who often experience irregular working hours, may benefit from flexible eating patterns that align with their unique schedules and differing sleeping hours. This approach can help maintain energy levels and support metabolic health by allowing the body to adapt to alternative meal timings.
Ultimately, the key is to prioritize balanced nutrition and listen to your body’s needs, rather than strictly adhering to conventional meal patterns.
Strategies like consuming nutrient-dense foods and maintaining regularity in meal timing—even if that deviates from the three-meal norm—can support overall well-being in a manner that complements individual lifestyle demands.
Frequently Asked Questions
What Is A Healthy Plant-Based Dinner Plate?
A healthy plant-based dinner plate should be colorful and balanced and feature a variety of whole foods.
Start with a generous portion of non-starchy vegetables such as leafy greens, broccoli, or bell peppers, which are rich in vitamins, minerals, and fiber.
Add a source of plant-based protein such as lentils, chickpeas, or tofu to support muscle health and satiety. Include whole grains such as quinoa, brown rice, or farro to provide complex carbohydrates and additional fiber.
Complement these with a healthy fat source, such as avocado or a drizzle of olive oil, to help with nutrient absorption and flavor. Finally, incorporate herbs and spices for added nutrients and taste without extra calories.
What Should I Eat For Dinner To Lose Weight?
For weight loss, focus on a dinner that’s low in calories but high in nutrients and satiety.
Start with a large serving of non-starchy vegetables, which are low in calories and high in fiber, as this will help you feel full. Include a lean protein source, such as grilled chicken, fish, or legumes, to promote satiety (30) and muscle maintenance (6).
Opt for whole grains such as brown rice or quinoa in moderate portions to provide energy and fiber.
Limit processed foods and added sugars and use herbs and spices instead of high-calorie sauces. Drinking water or herbal tea can also help you control your calorie intake (31) (32).
How many calories should I eat for dinner?
The number of calories you should consume for dinner varies based on individual dietary needs, goals, and activity levels. It’s important to adjust this amount based on your specific energy requirements and health objectives. Begin with what your daily caloric consumption should be and build from there (33).
Generally, dinner should account for approximately 20-30% of your total daily calorie intake (34).
Factors that can influence that number include your physical activity level, whether or not you are pregnant, medication you may be taking, underlying health conditions, and your goals – lose weight vs. maintain weight. Things can become more complicated in your ability to achieve the right number of calories if you have budget limitations and/or live in a food desert or food swamp.
Balancing your dinner with appropriate portions of the food groups discussed can help ensure you meet your nutritional needs while remaining within your calorie target.
The Bottom Line
Building a healthy dinner plate is an important step toward maintaining a balanced and nutritious diet. A balanced meal with the right portions from each food group can help promote better sleep, support weight management goals, and reduce the risk of chronic diseases and cancer.
Remember to fill half of your plate with colorful fruits and vegetables and include lean protein sources, whole grains, healthy fats, and hydrating beverages. By making these small changes to your dinner plates, you can improve your dietary habits and live a healthier life.
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