Healthy Plate
The new 2026 to 2030 Dietary Guidelines are here. While the New Pyramid replaced MyPlate as the official USDA icon, it does not have to replace demonstrating a healthy plate in our nutrition education world. Many dietitians on social media said we loved it, why didn’t you update it? So we did by making a beautiful photo that will be featured on a new poster.
Here is a healthy plate made with real food that fills up halfway with vegetables or vegetables and fruits, and then adds a serving of whole grains and protein. We have chosen chicken, but we could easily have chosen beans, fish, or any other kind of protein. And we will, over time, so we cover many cultures and examples. I personally love a nice marinated tofu in a stir fry after tasting homemade tofu in Korean restaurants. There is fruit on the chicken and in the salad because tomatoes and oranges are fruits!
Healthy Plate Dinner
Here is a delicious healthy plate for your dinner. Fill half your plate with vegetables and or fruits then add a serving of grains and protein.
Ingredients
- 4 small chicken breasts, baked or grilled
- 2 tomatoes, cored and diced
- 1/2 jalapeno, seeded and diced
- 1/4 red onion, diced
- 1 orange, peeled and diced
- 4 cups broccoli florets, rinsed and steamed
- 4 cups tossed salad: lettuce, your favorite veggies, 2 tablespoons dressing
- 2 cups cooked brown rice
- Garnish: lemon wedge
Instructions
- Bake or grill the chicken breasts until done, about 20 minutes.
- Mix the tomatoes, jalapenos, red onion, and orange to create a fresh salsa. Season to taste with salt and pepper or hot sauce.
- Cook the rice according to package instructions.
- Steam the broccoli in the microwave in a covered dish for 3-4 minutes.
- Toss the salad
- Assemble your plates like the one in the picture. Enjoy!
Nutrition Facts
Calories
438Fat
7 gSat. Fat
2 gCarbs
38 gFiber
7 gNet carbs
31 gSugar
8 gProtein
54 gSodium
304 mgCholesterol
145 mg