Healthy | Food

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

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

: 1 cup or one medium fruit is about the size of your fist . Nuts or snacks : 1–2 ounces is roughly one cupped hand . Cheese : 1 ounce is about the size of your thumb . Additional Healthy Eating Tips Food Portions: Choosing Just Enough for You - NIDDK : Choose intact grains like brown rice, quinoa,

: Use plant oils like olive or canola oil in moderation. Avoid trans fats and partially hydrogenated oils. Estimating Portions Without a Plate Nuts or snacks : 1–2 ounces is roughly one cupped hand

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