{"id":68969,"date":"2025-01-06T14:14:43","date_gmt":"2025-01-06T14:14:43","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=68969"},"modified":"2025-01-20T08:39:31","modified_gmt":"2025-01-20T08:39:31","slug":"healthy-dinner-plate","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/","title":{"rendered":"How to Build a Healthy Dinner Plate, According to Experts"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#What_Is_a_Healthy_Dinner_Plate\" >What Is a Healthy Dinner Plate?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#The_Healthy_Eating_Plate\" >The Healthy Eating Plate<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#More_About_the_5_Parts_of_a_Healthy_Plate\" >More About the 5 Parts of a Healthy Plate?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#Fruits_and_Vegetables\" >Fruits and Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#Healthy_Protein\" >Healthy Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#Whole_Grains\" >Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#Dairy\" >Dairy\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#Additional_Components_of_a_Healthy_Dinner\" >Additional Components of a Healthy Dinner<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#A_Serving_of_Healthy_Fats\" >A Serving of Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#Water_or_Low-Calorie_Beverages\" >Water or Low-Calorie Beverages<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#What_Are_10_Healthy_Foods_to_Eat_at_Dinner_Time\" >What Are 10 Healthy Foods to Eat at Dinner Time?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#Avoid_These_for_Dinner\" >Avoid These for Dinner<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#Is_It_Healthy_To_Not_Eat_Dinner_at_All\" >Is It Healthy To Not Eat Dinner at All?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#What_Is_A_Healthy_Plant-Based_Dinner_Plate\" >What Is A Healthy Plant-Based Dinner Plate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#What_Should_I_Eat_For_Dinner_To_Lose_Weight\" >What Should I Eat For Dinner To Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#How_many_calories_should_I_eat_for_dinner\" >How many calories should I eat for dinner?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">This article explores what makes a dinner plate healthy. You\u2019ll find information and insights &#8211; the five food groups, portion sizes, and practical tips for creating balanced meals that support your health and well-being \u2013 so you can use \u201cfood as medicine\u201d to feel better physically and mentally and improve the quality of your life no matter your age!<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Dinner_Plate\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p style=\"text-align: left;\">Why should you care?<\/p>\n<p><span style=\"font-weight: 400;\">Did you know that 60% of deaths across the global are attributable to chronic conditions? A third of the world\u2019s 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Distressing and perhaps even shocking, right? But thankfully there is good news that\u2019s 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In today&#8217;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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Healthy_Dinner_Plate\"><\/span><b>What Is a Healthy Dinner Plate?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019t feel energized or aren\u2019t getting a good night&#8217;s sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, we\u2019ve 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.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-69706 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/5-groups-food-image-1024x776.png\" alt=\"What is a Healthy Dinner Plate?\" width=\"770\" height=\"584\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/5-groups-food-image.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/5-groups-food-image-300x227.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/5-groups-food-image.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/5-groups-food-image-1214x920.png 1214w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/5-groups-food-image.png 1260w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Healthy_Eating_Plate\"><\/span><strong>The Healthy Eating Plate<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The USDA MyPlate system is a helpful guide that outlines food groups and how to balance them to create healthy meals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what you should put on your plate, according to the latest data:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Proteins<\/b><span style=\"font-weight: 400;\">: Choose lean meats, poultry, fish, eggs, beans, or tofu.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetables<\/b><span style=\"font-weight: 400;\">: Eat many colorful vegetables, such as leafy greens and brightly colored vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits<\/b><span style=\"font-weight: 400;\">: Have fresh or dried fruits sometimes for extra fiber and vitamins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grains<\/b><span style=\"font-weight: 400;\">: Pick whole grains such as brown rice, quinoa, whole-wheat pasta, or whole-grain bread.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dairy<\/b><span style=\"font-weight: 400;\">: Get calcium from low-fat dairy, soy milk, or other calcium-rich foods.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Eating in this way gives you the right mix of carbs, proteins, fats (macronutrients), vitamins, and minerals (micronutrients). In combination, they help\u00a0 (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/healthy-eating-plate\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) your body and brain to perform optimally, (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322010262\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) make reaching and maintaining a healthy weight easier, (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5687574\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) aid in reducing your risk for premature death, many chronic conditions as well as several types of cancer. (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/healthy-eating-plate\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Get the MyPlate Plan for you <\/span><a href=\"https:\/\/www.myplate.gov\/myplate-plan\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s available in both English and Spanish. You can also take advantage of the vast number of excellent resources available at <\/span><a href=\"https:\/\/www.myplate.gov\/\"><span style=\"font-weight: 400;\">https:\/\/www.myplate.gov\/<\/span><\/a><span style=\"font-weight: 400;\">, which include information by life stage\/age, more details about each food group, <\/span><a href=\"https:\/\/www.myplate.gov\/eat-healthy\/healthy-eating-budget\"><span style=\"font-weight: 400;\">budget-friendly recommendations<\/span><\/a><span style=\"font-weight: 400;\">, and even quizzes.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mindful-eating-exercise\/\">Mindful Eating Exercise: Getting On Track To Food Awareness<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"More_About_the_5_Parts_of_a_Healthy_Plate\"><\/span><b>More About the 5 Parts of a Healthy Plate?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you understand the purpose and goals of using the MyPlate system, let&#8217;s break down each food group:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fruits_and_Vegetables\"><\/span><b>Fruits<\/b><b> and <\/b><b>Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Generally speaking, about 50% of your meal should be made up of fresh, whole <a href=\"https:\/\/betterme.world\/articles\/high-protein-fruits\/\">fruits<\/a> and <a href=\"https:\/\/betterme.world\/articles\/vegetables-high-in-protein\/\">vegetables<\/a>. These are packed with essential vitamins, minerals, and fiber that support overall digestion (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322010262\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). They&#8217;re good for making you feel pleasantly full, without overeating or consuming too many calories (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5687574\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019ll 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try to include a variety of colors on your plate &#8211; the more colorful it is, the more likely you\u2019ll get most of the nutrients you need without having to take <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/WYNTK-Consumer\/\"><span style=\"font-weight: 400;\">supplements<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/WYNTK-Consumer\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), with some exceptions like during pregnancy as one example.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Dinner_Plate\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Interestingly The Healthy Eating Plate notes that <a href=\"https:\/\/betterme.world\/articles\/are-potatoes-gluten-free\/\">potatoes<\/a> shouldn\u2019t be considered as vegetables. That&#8217;s because they have a high glycemic index (the measure of how fast a particular food raises blood sugar levels) (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/healthy-eating-plate\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Wonderful vegetables to fill up on include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brussels sprouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bell peppers<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Great fruits include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Berries (blueberries, raspberries, strawberries)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apples<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kiwi<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Citrus fruits (oranges, grapefruit)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-69705 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/05-\u0437\u0430\u043f\u0430\u0441\u043d\u0430-1024x747.png\" alt=\"Healthy Dinner Plate: protein\" width=\"770\" height=\"562\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Healthy_Protein\"><\/span><b>Healthy Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is an essential macronutrient that helps with muscle growth and repair, hormone production, and immune function (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555990\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). It also takes longer to digest, which keeps you full for longer periods (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523274274\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken breast (without the skin)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean cuts of beef<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey breast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish (salmon, tuna, halibut)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans and legumes (chickpeas, lentils)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/crispy-tofu-recipes\/\">Plant-based protein<\/a> 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7760812\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Examples you can try include tofu, tempeh, or edamame for dinner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u00a0 linked to an increased risk of conditions like heart disease and cancer (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916522046391\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research on red meat consumption suggests that it should be limited to no more than 1-3 servings per week (<\/span><a href=\"https:\/\/www.aicr.org\/cancer-prevention\/recommendations\/limit-consumption-of-red-and-processed-meat\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><i><span style=\"font-weight: 400;\">And some believe eliminating red meat altogether is the best choice yet, given other healthy sources of protein <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.aicr.org\/cancer-prevention\/recommendations\/limit-consumption-of-red-and-processed-meat\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><i><span style=\"font-weight: 400;\">.<\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whole_Grains\"><\/span><b>Whole Grains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/what-should-you-eat\/whole-grains\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">) 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?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of whole grains include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole wheat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/what-are-rolled-oats\/\"><span style=\"font-weight: 400;\">Oats<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain pasta<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barley<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wheat berries<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Avoid refined grains such as white bread, white rice, and white pasta, as they\u2019re stripped of essential nutrients and can cause spikes in blood sugar levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over time, consuming excessive amounts of refined carbohydrates makes weight management challenging and increases the risk of chronic diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9505863\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This doesn\u2019t mean you can&#8217;t have your favorite pasta or bread. Balancing your plate is key, and you can still enjoy <\/span><i><span style=\"font-weight: 400;\">small<\/span><\/i><span style=\"font-weight: 400;\"> portions of refined grains <\/span><i><span style=\"font-weight: 400;\">occasionally<\/span><\/i><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/buddha-bowl-quinoa\/\">How To Make A Buddha Bowl Quinoa \u2013 Healthy And Delicious Recipe<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dairy\"><\/span><b>Dairy<\/b><b>\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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\u2014nutrients critical for maintaining strong bones, regulating muscle function, and supporting nerve health. These benefits make dairy a cornerstone of a balanced diet.<\/span><\/p>\n<p style=\"text-align: center;\"><b>The Nutritional Benefits of Dairy<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calcium:<\/b><span style=\"font-weight: 400;\"> Necessary for building and maintaining strong bones and teeth, calcium also aids in nerve function and muscle contraction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vitamin D:<\/b><span style=\"font-weight: 400;\"> Vital for calcium absorption, vitamin D enhances bone health and supports immune function. Fortified dairy products are an excellent source.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Potassium:<\/b><span style=\"font-weight: 400;\"> Found in milk and yogurt, potassium helps regulate blood pressure and supports heart and muscle health.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Making Smart Dairy Choices<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low-Fat and Fat-Free Options:<\/b><span style=\"font-weight: 400;\"> Opting for low-fat or fat-free dairy reduces saturated fat intake, promoting heart health without compromising on essential nutrients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fortified Soy Alternatives:<\/b><span style=\"font-weight: 400;\"> For those who are lactose intolerant or prefer plant-based options, fortified soy milk and yogurt provide a comparable nutritional profile.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>How to Add Dairy Into Your Meals<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating dairy to your diet is simple and versatile:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start your day with low-fat yogurt topped with fruits and nuts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pair a glass of milk or fortified soy beverage with your meals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use low-fat milk in soups, sauces, or smoothies to enhance flavor and nutrition.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-69708 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/imagephone-1920x1200-3-1024x640.png\" alt=\"Additional Components of a Healthy Dinner Plate\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/imagephone-1920x1200-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/imagephone-1920x1200-3-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/imagephone-1920x1200-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/imagephone-1920x1200-3-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/imagephone-1920x1200-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Additional_Components_of_a_Healthy_Dinner\"><\/span><b>Additional Components of a Healthy Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Serving_of_Healthy_Fats\"><\/span><b>A Serving of Healthy Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Healthy fats are essential for your overall health and well-being. They help regulate cholesterol levels, protect against heart disease, and support brain function (<\/span><a href=\"https:\/\/www.eufic.org\/en\/whats-in-food\/article\/facts-on-fats-dietary-fats-and-health\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Healthy fat sources include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds (almonds, walnuts)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty fish (salmon, tuna)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/know-the-facts-about-fats\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Water_or_Low-Calorie_Beverages\"><\/span><b>Water or Low-Calorie Beverages<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water is typically your best go-to choice for hydration. It has zero calories, helps with digestion, and keeps your body functioning optimally.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019t overeat, and avoid foods high in saturated fat, sugar, and salt. For example, it\u2019s important to check for what is exactly a single portion and the associated calories to avoid consuming more than you thought.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-69709 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/nutrition-label-1024x640.png\" alt=\"Food Labels\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/nutrition-label.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/nutrition-label-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/nutrition-label.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/nutrition-label-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/nutrition-label.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<p style=\"text-align: center;\"><b>Food Labels<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Food packaging can be quite deceptive, so it\u2019s important to begin to <\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/healthy-eating-nutrition-and-diet\/how-read-food-and-beverage-labels\"><span style=\"font-weight: 400;\">read food labels<\/span><\/a><span style=\"font-weight: 400;\"> for ingredients, what constitutes a single serving, sodium and carbohydrate levels, fiber, protein, added sugars, preservatives, etc. to make sure you know what you\u2019re actually getting with regard to the food you buy (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/healthy-eating-nutrition-and-diet\/how-read-food-and-beverage-labels\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To dive even deeper, the FDA provides <\/span><a href=\"https:\/\/www.fda.gov\/food\/nutrition-facts-label\/how-understand-and-use-nutrition-facts-label\"><span style=\"font-weight: 400;\">additional information<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.fda.gov\/food\/nutrition-facts-label\/how-understand-and-use-nutrition-facts-label\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). And <\/span><a href=\"https:\/\/www.ams.usda.gov\/rules-regulations\/organic\/labeling\"><span style=\"font-weight: 400;\">this guide<\/span><\/a><span style=\"font-weight: 400;\"> can help you better understand what organic really means in the current system (<\/span><a href=\"https:\/\/www.ams.usda.gov\/rules-regulations\/organic\/labeling\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_10_Healthy_Foods_to_Eat_at_Dinner_Time\"><\/span><b>What Are 10 Healthy Foods to Eat at Dinner Time?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">All the foods mentioned in this article are healthy options for dinner time. Try these ten nutritious foods to construct healthy dinner plates. We\u2019ve even included some recipes for inspiration.<\/span><\/p>\n<p><b>1. Salmon<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Salmon is a powerhouse of omega-3 fatty acids, which are essential for heart and brain health (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-HealthProfessional\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s an excellent source of high-quality protein that helps with muscle repair and growth. Rich in vitamin D, salmon supports bone health (<\/span><a href=\"https:\/\/www.niams.nih.gov\/health-topics\/calcium-and-vitamin-d-important-bone-health\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">), which makes it an ideal choice for a nourishing dinner.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Recipe:<\/span><\/i><a href=\"https:\/\/www.thecookierookie.com\/salmon-with-avocado\/\"> <i><span style=\"font-weight: 400;\">Grilled Salmon with Avocado Salsa<\/span><\/i><\/a><\/p>\n<p><b>2. Quinoa<\/b><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/food-features\/quinoa\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Recipe:<\/span><\/i><a href=\"https:\/\/minimalistbaker.com\/spanish-quinoa-stuffed-peppers\/\"> <i><span style=\"font-weight: 400;\">Mexican Quinoa Stuffed Peppers<\/span><\/i><\/a><\/p>\n<p><b>3. Leafy Greens<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Leafy greens such as spinach and kale are nutrient-dense, offering vitamins A, C, and K, in addition to iron and calcium. They\u2019re low in calories but high in fiber and contribute to a filling and nutritious meal (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322010262\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Recipe:<\/span><\/i><a href=\"https:\/\/downshiftology.com\/recipes\/garlic-sauteed-spinach\/\"> <i><span style=\"font-weight: 400;\">Garlic Saut\u00e9ed Spinach<\/span><\/i><\/a><\/p>\n<p><b>4. Lentils<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Lentils are rich in plant-based protein and fiber, which help stabilize blood sugar levels and improve digestive health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10945126\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). Incorporating lentils into your dinner provides a satisfying, nutrient-rich meal.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Recipe:<\/span><\/i><a href=\"https:\/\/www.budgetbytes.com\/vegan-winter-lentil-stew\/\"> <i><span style=\"font-weight: 400;\">Vegan Lentil Stew<\/span><\/i><\/a><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Dinner_Plate\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<p><b>5. Sweet Potatoes<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Sweet potatoes are loaded with beta-carotene, vitamin C, and potassium (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9495970\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). Some people find their natural sweetness comforting, and their high fiber content ensures you feel full and satisfied after dinner.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Recipe:<\/span><\/i><a href=\"https:\/\/www.liveeatlearn.com\/oven-baked-sweet-potato-wedges\/\"> <i><span style=\"font-weight: 400;\">Oven-Baked Sweet Potato Wedges<\/span><\/i><\/a><\/p>\n<p><b>6. Avocados<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/are-avocados-keto\/\">Avocados<\/a> are rich in healthy fats that are essential for heart health and are packed with vitamins E, K, and B6 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8705026\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). 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\u2019t get carried away in any one meal.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Recipe:<\/span><\/i><a href=\"https:\/\/naturallyella.com\/black-bean-tacos\/\"> <i><span style=\"font-weight: 400;\">Spiced Black Bean Whole Corn Tacos with Avocado<\/span><\/i><\/a><\/p>\n<p><b>7. Chicken Breast<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Chicken breast is a lean protein that\u2019s low in fat and calories and provides essential amino acids for muscle maintenance. It\u2019s a staple in healthy meals and pairs well with various vegetables and grains.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Recipe:<\/span><\/i><a href=\"https:\/\/thewholecook.com\/lemon-herb-grilled-chicken\/\"> <i><span style=\"font-weight: 400;\">Lemon Herb Grilled Skinless Chicken<\/span><\/i><\/a><\/p>\n<p><b>8. Broccoli<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Broccoli is rich in vitamins C and K and fiber, boasting antioxidant properties that boost immune health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10376324\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Whether it\u2019s steamed, roasted, or stir-fried, it makes a wholesome dinner addition.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Recipe:<\/span><\/i><a href=\"https:\/\/www.skinnytaste.com\/roasted-broccoli-with-smashed-garlic\/\"> <i><span style=\"font-weight: 400;\">Roasted Broccoli with Smashed Garlic<\/span><\/i><\/a><\/p>\n<p><b>9. Brown Rice<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Brown rice is a whole grain that is high in fiber, selenium, and magnesium. Its low glycemic index helps maintain stable blood sugar levels (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31619639\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">), serving as a nutritious base for dinner dishes.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Recipe:<\/span><\/i><a href=\"https:\/\/simpleveganblog.com\/brown-rice-stir-fry-with-vegetables\/\"> <i><span style=\"font-weight: 400;\">Brown Rice Stir-Fry with Vegetables<\/span><\/i><\/a><\/p>\n<p><b>10. Tofu<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Tofu is a versatile plant-based protein, rich in iron and calcium, and is ideal for vegetarian or vegan diets (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666154321001678\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). It absorbs flavors well, which makes it a flexible ingredient for healthy meals.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Recipe:<\/span><\/i><a href=\"https:\/\/www.skinnytaste.com\/tofu-stir-fry-with-vegetables-in-a-soy-sesame-sauce\/\"> <i><span style=\"font-weight: 400;\">Tofu Stir Fry with Vegetables in a Soy Sesame Sauce<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> (Use a low-sodium soy sauce.)<\/span><\/i><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-69703 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/03-1024x747.png\" alt=\"foods to avoid for dinner\" width=\"770\" height=\"562\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/03.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/03-300x219.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/03.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/03-1262x920.png 1262w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/03.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Avoid_These_for_Dinner\"><\/span><b>Avoid These for Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6146358\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). 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\u2019t feel good after eating them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Caffeine and alcohol should be avoided in the evening to ensure a restful night&#8217;s sleep and optimal hydration levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6292246\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5821259\/\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">). And please be aware there are some in the medical community who believe <\/span><a href=\"https:\/\/www.who.int\/europe\/news\/item\/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health\"><span style=\"font-weight: 400;\">no amount of alcohol is safe to consume<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.who.int\/europe\/news\/item\/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Healthy_To_Not_Eat_Dinner_at_All\"><\/span><b>Is It Healthy To Not Eat Dinner at All?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Skipping dinner can be healthy or not, depending on an individual&#8217;s lifestyle and eating patterns. While there are no strict rules for when you should eat dinner, it\u2019s essential to listen to your body&#8217;s hunger cues and make nutritious choices.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In considering optimal health practices, particularly for individuals with different work patterns such as shift workers, reevaluating traditional eating schedules is crucial.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, the key is to prioritize balanced nutrition and listen to your body\u2019s needs, rather than strictly adhering to conventional meal patterns.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strategies like consuming nutrient-dense foods and maintaining regularity in meal timing\u2014even if that deviates from the three-meal norm\u2014can support overall well-being in a manner that complements individual lifestyle demands.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-69704 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/04-1024x640.png\" alt=\"Healthy dinner plate FAQs\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/04.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/04-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/04.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/04-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/04.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_Is_A_Healthy_Plant-Based_Dinner_Plate\"><\/span><strong>What Is A Healthy Plant-Based Dinner Plate?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A healthy plant-based dinner plate should be colorful and balanced and feature a variety of whole foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Should_I_Eat_For_Dinner_To_Lose_Weight\"><\/span><strong>What Should I Eat For Dinner To Lose Weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For weight loss, focus on a dinner that\u2019s low in calories but high in nutrients and satiety.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0924224414002386\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">) and muscle maintenance (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523274274\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Opt for whole grains such as brown rice or quinoa in moderate portions to provide energy and fiber.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6209729\/\"><span style=\"font-weight: 400;\">31<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8820582\/\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_should_I_eat_for_dinner\"><\/span><strong>How many calories should I eat for dinner?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The number of calories you should consume for dinner varies based on individual dietary needs, goals, and activity levels.\u00a0 It&#8217;s important to adjust this amount based on your specific energy requirements and health objectives. Begin with what your <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calorie-calculator\/itt-20402304\"><span style=\"font-weight: 400;\">daily caloric consumption<\/span><\/a><span style=\"font-weight: 400;\"> should be and build from there (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calorie-calculator\/itt-20402304\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, dinner should account for approximately 20-30% of your total daily calorie intake (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK209815\/\"><span style=\"font-weight: 400;\">34<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 \u2013 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Dinner_Plate\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This article explores what makes a dinner plate healthy. You\u2019ll find information and insights &#8211; the five food groups, portion sizes, and practical tips for creating balanced meals that support your health and well-being \u2013 so you can use \u201cfood as medicine\u201d to feel better physically and mentally and improve the quality of your life [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":69707,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[131,74,2],"tags":[],"coauthors":[117,248],"class_list":["post-68969","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","category-meal-ideas","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Build a Healthy Dinner Plate, According to Experts - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn about the components of \u2605 HEALTHY DINNER PLATE \u27a4 and how it can promote better sleep, support weight management goals, and reduce the risk of chronic diseases.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Build a Healthy Dinner Plate, According to Experts\" \/>\n<meta property=\"og:description\" content=\"Learn about the components of \u2605 HEALTHY DINNER PLATE \u27a4 and how it can promote better sleep, support weight management goals, and reduce the risk of chronic diseases.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-20T08:39:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/01\/cover-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Z. Colette Edwards, MD MBA\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Z. Colette Edwards, MD MBA\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99\"},\"headline\":\"How to Build a Healthy Dinner Plate, According to Experts\",\"dateModified\":\"2025-01-20T08:39:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/\"},\"wordCount\":3301,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/cover.png\",\"articleSection\":[\"Healthy Eating\",\"Meal Ideas\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">This article explores what makes a dinner plate healthy. You\u2019ll find information and insights - the five food groups, portion sizes, and practical tips for creating balanced meals that support your health and well-being \u2013 so you can use \u201cfood as medicine\u201d to feel better physically and mentally and improve the quality of your life no matter your age!<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<p style=\\\"text-align: left;\\\">Why should you care?<\/p>\\r\\n<span style=\\\"font-weight: 400;\\\">Did you know that 60% of deaths across the global are attributable to chronic conditions? A third of the world\u2019s 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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Distressing and perhaps even shocking, right? But thankfully there is good news that\u2019s 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.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.?\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span>\\r\\n<h2 style=\\\"text-alig ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/\",\"url\":\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/\",\"name\":\"How to Build a Healthy Dinner Plate, According to Experts - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/cover.png\",\"dateModified\":\"2025-01-20T08:39:31+00:00\",\"description\":\"Learn about the components of \u2605 HEALTHY DINNER PLATE \u27a4 and how it can promote better sleep, support weight management goals, and reduce the risk of chronic diseases.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/cover.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/cover.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Healthy Eating\",\"item\":\"https:\/\/betterme.world\/articles\/nutrition\/healthy-eating\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"How to Build a Healthy Dinner Plate, According to Experts\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. 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Colette Edwards, MD MBA","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Z. Colette Edwards, MD MBA","Est. reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99"},"headline":"How to Build a Healthy Dinner Plate, According to Experts","dateModified":"2025-01-20T08:39:31+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/"},"wordCount":3301,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/cover.png","articleSection":["Healthy Eating","Meal Ideas","Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">This article explores what makes a dinner plate healthy. You\u2019ll find information and insights - the five food groups, portion sizes, and practical tips for creating balanced meals that support your health and well-being \u2013 so you can use \u201cfood as medicine\u201d to feel better physically and mentally and improve the quality of your life no matter your age!<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<p style=\"text-align: left;\">Why should you care?<\/p>\r\n<span style=\"font-weight: 400;\">Did you know that 60% of deaths across the global are attributable to chronic conditions? A third of the world\u2019s 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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Distressing and perhaps even shocking, right? But thankfully there is good news that\u2019s 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.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.?\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.\u00a0<\/span>\r\n<h2 style=\"text-alig ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/","url":"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/","name":"How to Build a Healthy Dinner Plate, According to Experts - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/cover.png","dateModified":"2025-01-20T08:39:31+00:00","description":"Learn about the components of \u2605 HEALTHY DINNER PLATE \u27a4 and how it can promote better sleep, support weight management goals, and reduce the risk of chronic diseases.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/healthy-dinner-plate\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/cover.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/cover.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Healthy Eating","item":"https:\/\/betterme.world\/articles\/nutrition\/healthy-eating\/"},{"@type":"ListItem","position":4,"name":"How to Build a Healthy Dinner Plate, According to Experts"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99","name":"ZindzyGracia","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/7b1fd5012432108ccf664f24f6f7f565","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","caption":"ZindzyGracia"},"description":"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. 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