Harvard researchers launch healthy eating plate

What does it look like to develop the first food guide without industry involvement? Here's a rundown, section by section, from the Harvard School of Public Health:

• Fill half of your plate with vegetables and fruits. The more color, and the more variety, the better.
• Save a quarter of your plate for whole grains—not just any grains. Whole grains have a gentler effect on blood sugar and insulin than white bread, white rice, and other so-called “refined grains.”
• Put a healthy source of protein on one quarter of your plate. Chose fish, chicken, beans or nuts more often.
• Use healthy plant oils. The glass bottle near the Healthy Eating Plate is a reminder to use healthy vegetable oils, like olive, canola, soy, corn, sunflower, peanut, and others, in cooking, on salad, and at the table.
• Drink water, coffee or tea. Complete your meal with a glass of water, a cup of tea or coffee (no sugar).
• Stay active. Staying active is half of the secret to weight control.

For more information check out www.hsph.harvard.edu/nutritionsource