Food Plate

Click the sections of the plate to learn about the foods that go in each.

Click the sections of the plate to learn about the foods that go in each.

1.

Fill about half your plate with non-starchy vegetables or fruits. These are green/go foods.

2.

Add protein.

3.

Add beans, a starchy vegetable, or a whole grain. Beans are green/go foods. Starchy vegetables and whole grains are yellow/be careful foods.

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Drizzle, sprinkle, or spread a dollop of healthy fat.

Traffic Light

Click the circles in the traffic light to learn about the different types of carbs

Click the circles in the traffic light to learn about the different types of carbs

Red/stop and think foods

Avoid or limit these high-glycemic carbs:

  • White potato products (including French fries)
  • Juices and other sugary beverages)
  • Most white breads and breakfast cereals

Yellow/be careful foods

Use portion control when eating these moderate-glycemic carbs:

  • Starchy vegetables (such as butternut squash and green peas)
  • Dried fruits
  • Minimally processed whole grains (such as stoneground breads and pasta)
  • Beans (such as garbanzo beans, kidney beans, and lentils)

Green/go foods

Eat plenty of these low-glycemic carbs:

  • Non-starchy vegetables (such as carrots, broccoli, collard greens, mushrooms, peppers, spinach, tomatoes, and zucchini)
  • Fruits (such as apples, berries, grapes, oranges, peaches, and pears)
  • Beans (such as garbanzo beans, kidney beans, and lentils)