HOW TO CREATE A HEALTHY PLATE of food: what should my plate look like? *updated edition!* | Edukale

How to create a healthy plate of food: what should my plate look like?
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This video will teach you how to create a healthy plate and will cover:
-The plate method
-How to create a healthy plate of food
-How to make a balanced meal
-Healthy plate portions
-What does a healthy meal look like
AND MORE!
Here's how to create healthy plate portions with the plate method.
1. Fill up half your plate with veggies. Vegetables will give you lots of great vitamins, minerals, polyphenols, and fiber
2. Protein-pack ¼ of your plate with healthy and preferably plant-based protein.
3. Carb-up the rest! Carbs provide fuel for your entire body, and your brain specifically thrives on carbs: include them in every meal. They’ll also give you some healthy fiber.
4. Don’t forget the fats!
Some healthy fats are important! They play a role in brain health, hormone regulation, vitamin absorption, and make foods tastier and more filling.
This video will give you food ideas for each of these categories!
While constructing a healthy plate, you can also adjust your plate the way you want it!
You can use the plate method to visualize the quantities of food you should be having, but you don’t have to actually divide it and eat it that way, that could get pretty boring.
In this video, I also talk about calcium, drinks, dessert, bread, adapting the plate method to your needs, breakfast and snack plates, and more!
Eating balanced meals is very important for your health, but can be a bit difficult if you don’t know how. Make healthy meals with the plate method: you know exactly how much of your meal should be dedicated to fruit and veggies, protein, carbs, and fat. You now know how to create a healthy food plate!
VIDEOS MENTIONED:
The original How to create a healthy plate: • HOW TO CREATE A HEALTH...
How to eat healthy when you hate vegetables: • HOW TO EAT VEGETABLES ...
The truth about carbs: • ARE CARBS GOOD FOR YOU...
Don't forget to like this video and subscribe!
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My Instagram (I don't post nutrition content on there yet- maybe soon!!): / lucie18nt
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All information posted is for educational and informational purposes ONLY. While I do have a master’s degree in biology specialized in nutrition and health, I am NOT a doctor or dietician. I'm just stating my informed opinion, and these videos are NOT intended as a substitute for professional medical advice. Any decision to act upon the advice given in these videos is done at your own risk.

[@lovisahenderson1521]

'i use the metric system like normal people' HAHAHA IM DEFINITELY SUBCRIBING

[@Edukalebylucie]

Haha thank youuu!

[@SammLovesHamm12]

i never realized that pasta and bread together don’t make sense... 🤯 like they definitely go together taste wise but they definitely don’t make sense nutrition wise

[@Edukalebylucie]

Haha you are right that they taste great together though!!

[@ntildesley2071]

it's so true, my partner is latino and I had to explain to his family you can't have pasta and rice and bread and lentils. like how is that a meal?! and potatoes in the lentils too lollll

[@michelsanchez4179]

@@ntildesley2071 LOL it mostly comes from the fact that Latin dishes originated in a place that poverty is huge and and having foods that fill you up what got em through. Now it's mostly because it's all passed down dishes and it's how we were taught to eat.

[@BreaMichelle3]

As an American I think it’s so sad how so many people here think carbs are bad. It’s so mind blowing to me that people here can not understand that a balanced diet is the very best thing you can do for easy healthy living. This keto thing is so gross lol. Dairy and cream of mushroom soup mixed with butter and 3 types of meat and smothered in cheese 🙈 how on earth anyone can think that is healthy is beyond me. LOVE your vids ❣️

[@Edukalebylucie]

I totally agree with you haha!

[@jf5419]

Carbs aren’t bad for you I agree! But limiting the consumption of carbs is essential for losing weight. Keto is obviously an extreme example of this lol and I wouldn’t ever consider for myself, however if you look into the research it’s clear that it is fantastic for Type 2 diabetes and so should not be discouraged x

[@belle42]

Breezie, most of us eating a keto diet eat 7-10 cups of veggies a day. I never eat mushroom soup or more than one type of meat. Typically I eat eggs for breakfast and fish or chicken for lunch and dinner. You must have watched some "dirty keto" videos or something? Look at Dr. Eric Berg videos if you want to know about a healthy keto plan and why it's superior to eating empty carbs that have a lot of calories and little nutritional value. And the French are known for their butter, cheese sauce and cheese after every meal. They eat far more butter and cheese than the typical American. And also eat a lot of meat. Really the difference is that they have bread and coffee for breakfast and not many carbs later in the day. They eat a very high fat diet!

[@belle42]

@@jf5419 Keto done correctly is excellent for Type II diabetes and many other health issues. Along with intermittent fasting it is more healthful than most other diets.

[@lizzyburt585]

As a very patriotic American, I have never understood the typical American diet. My mom taught us how to eat (and enjoy) healthy foods with a balanced diet, and I didn't realize how unusual that was until I got older!

[@Edukalebylucie]

Awesome that you enjoy healthy foods!!

[@arianajade]

This is really helpful, I started taking nutrition this semester and started caring a lot more about what I eat

[@Edukalebylucie]

Awesome!!

[@Olivia-P5]

“dessert feeds your soul” !!!!! i love that you added this! here in the US a big thing is being shamed for eating dessert ... by people who eat mcdonald’s every day which is so confusing

[@Edukalebylucie]

I totally get what you mean!! Dessert is life!

[@marieperin96]

I’m French as well and seeing American people eating salty in the morning weirds me out (not literally). I always ate sugary stuff in the morning ,after meals (yogurt etc) and at 4 pm (snack)

[@alexandrasmith7682]

While living in the States, I would go to Whole Foods for my lunch. I would get prepared fresh fruit, salad, beans, veggies and then either go to the fish counter for some prawns, or the deli for a slice of ham or piece of tofu. It took a few weeks before someone said that I had an unhealthy diet because I didn't eat real food. The salad and veg were just discounted by them .... I should have been eating a burger or piece of pizza apparently.

[@alexandrasmith7682]

Ah, the big Southern US thing are wraps which are used to wrap their tried breaded chicken and little bit of shredded lettuce, and massive portion of mass produced chemical based dressings.

[@Edukalebylucie]

Hahahaha I have no problem believing that!

[@polyphiloprogenitive4614]

That is shocking.

[@LaliGera1986]

"Métric system like normal people" jajaja I Will never understand inches miles pounds stones (UK) OMG

[@Edukalebylucie]

Hahaha me neither!

[@marykerrigan6462]

Sees recipe online ... sees that its using cups -- irritation descends : what the hell is this measurements ?!

[@belle42]

@@marykerrigan6462 It's common measures that people had on hand and used. Still use! A cup, a tea spoon or a table spoon. It's really not difficult. lol

[@kittiq]

And I don't get the metric system. Just depends on what you're raised by! 😉

[@leesteal4458]

You look so healthy. Not too thin, just healthy.

[@Edukalebylucie]

Thank you!

[@hildurmildur]

So grateful I live in a country where these things were taught to us in school from a young age

[@PrettyPatriciia]

The pasta and garlic bread excess gives me flashbacks to Olive Garden's all-you-can-eat pasta&breadsticks for 10.99... Hahaha ah the days of living in the USA...

[@Edukalebylucie]

Yummmm

[@Monica-zv6zw]

Thank you so much Lucie, for your tips and advices !

[@deannamartin6116]

Thank you for the information I have struggled for my whole life on how to eat proper portion sizes and this was really helpful

[@janiegallagher5151]

You have a really relaxing voice to listen to! Not in a creepy way lol. Great vid btw super helpful!

[@Edukalebylucie]

Thank you!!

[@annbrowning4415]

Lovely job! You are a hard worker! You bring back beautiful memories for me of traveling in France. I commend you for having such perfect English and such perfect French!! When I was growing up we had a typewriter for writing in French with all the proper accent marks in it, and another one for English. My Grandfather was European and read to me and spoke to me in English and French. You brought back many beloved childhood memories for me!! Merci, Mademoiselle Lucie!!!🌹🌹🌹🌹❤️❤️❤️

[@Edukalebylucie]

Thank you so much for your comment, it really made me smile 😊

[@gabrielaf.scatolin3660]

I loved your videos. You explain it so perfectly 🥰

[@kaialynnniewald879]

As some who is struggling from recovering from and eating disorder it's video like these that help me figure out what works for me and not feel bad about eating so thank you 🥰

[@blocksandtulips8436]

Super helpful video!! Thank you!!!!

[@karenvanessan.2000]

Just found you yesterday and I'm hooked. You have a lot of help ful information

[@Edukalebylucie]

Thank you so much that means a lot!

[@cheyennegriffith2365]

You should do a video on basic food education tips for kids/families!

[@Edukalebylucie]

Thanks for the video idea!

[@anavrinnirvana]

My mother In law is conviced that if she ads salad to her huge plate of food (full of salt and fats) she will loose weight and that drives me CRAZYYYY. Sometimes she eats pasta and bread too😐

[@Edukalebylucie]

Yes a lot of people think this way...But I guess it's better than not eating salad at all!

[@rebellefleur4533]

You're a gem!🌟 This channel needs more viewers I'm obsessed💞

[@Edukalebylucie]

Thank you so much!!

[@shivanthicrawfordtv3890]

Thank you. Very helpful. After watching this I now want to cook some French dishes 😊

[@Edukalebylucie]

So glad to hear that!!

[@naomiluvgodandfamily]

“Dessert feeds your soul”... love that!! Such a refreshing video compared to the low carb mentality. Love the idea of balance and working on this adjustment in mentality. Thank you ❤️

[@Edukalebylucie]

Glad that you resonate with that!!

[@ssmith3967]

Love this! I’m a vegan, but I’m really trying to balance non-processed foods as much as I can. Thank you so much. 💜

[@Edukalebylucie]

Thank you so much for watching!

[@ssmith3967]

@@Edukalebylucie Thank you for posting the vid! It was really informative. 😆

[@lildanggun46]

Thank you so much for this video, Lucie! I moved back to America a year and a half ago after living in Korea for 9 years. I wasn’t the best/healthiest eater to begin with and then what little knowledge I had was mixed with Korean perceptions about what healthy eating is. A lot of people praise East Asians for their diet, but I saw a lot of unhealthy ideals/relationships with food, and crash dieting while I was there too. Now that I’m back in the U.S. I’ve been struggling to figure out what I should be eating in what portions, and a lot of info on the internet seems biased to promote a certain lifestyle or crash diet based, but I’m looking for something realistic, enjoyable, healthy, and sustainable. Thank you for putting this information out there in such a thoughtful and articulate way. I feel like I can do this now! 🍠🍐🍆🥑🥦🍊🥬🍎🥔🍅🥖🍽

[@Edukalebylucie]

Thank you so much for your comment, it means a lot! So glad to help!

[@BrielleCFarmer]

This is so helpful! Thank you!

[@Edukalebylucie]

I'm so glad you think qo, thank you!

[@glowlikegrace5954]

Wow 🤩 very informative video! Trying to loose weight really big help. Love from Philippines🥰

[@Edukalebylucie]

Glad you think so, thank you!

[@mashedpotatoe6275]

I laughed when she held up the platter 😂😂 love it

[@ayanagirl]

Your channel has been so informative and i feel like I can I corporate these into everyday life. Us Americans are so uneducated when it comes to food

[@Edukalebylucie]

So glad to hear that, thank you!!

[@ayanagirl]

@@Edukalebylucie thank you! I will definitely be recommending your channel to people who are interested in these topics

[@Edukalebylucie]

@@ayanagirl thank you so much!

[@malikaigregg2222]

I really hope that I stick with it this time.

[@malikaigregg2222]

Thank you!

[@maceynichole5522]

Your voice is so relaxing

[@Edukalebylucie]

Haha thanks!

[@jen_81]

Hey, what do you do for workouts? You look great!

[@talghow-i2326]

Most plant proteins which you named I had to eliminate them due to health reason. Everyone needs different things. I need clean meats. No soy, resticted whole grains and like really who would have thoughts.

[@85polish]

Hi! Great videos, you should make some easy or quick healthy recepies 😁

[@Edukalebylucie]

Thank you!

[@mimid8711]

I can’t speak for all Americans but as an American from the younger generation, I was taught how to balance healthy foods in kindergarten and that’s it. There are posters in the cafeteria and maybe books propped up in the library that explain it but no one is really reading those. We only read to compete for fast food coupons and pizza+pop+cupcake parties😭 so I am trying to teach myself now and I’m in high school.

[@mimid8711]

Just in case you don’t know what kindergarten is, the learning class/grade of like 5-6 year olds

[@migraineman264]

i need this 😭

[@Edukalebylucie]

Hope it helps! :)

[@happycook6737]

We have baguette but it may have sugar and preservatives in it. The Ready made food in the USA is pumped full of chemicals unless you are rich enough to shop at expensive, organic stores like Whole Foods etc. I make almost everything from raw ingredients. 😀

[@Edukalebylucie]

It's awesome that you do that!

[@happycook6737]

@@Edukalebylucie I started doing it because I got cancer. Wish I had known before because maybe I could have avoided cancer.

[@katieakin1091]

I am not adventurous when it comes to vegetables, but that’s because I grew up eating the same vegetables all the time at lunch: potatoes-usually mashed or as French fries, peas, green beans, corn, sweet corn and that’s about it. Of course, I’ve always liked raw carrots and celery, and I only like broccoli with cheese, but I don’t adventure out because I don’t want to waste money on vegetables I may not even like

[@Edukalebylucie]

Yes, I understand. Eating any type of vegetable is already a good thing!

[@yoyayo8573]

I have a huge problem with carbs(? I love carbs but i dont know how i can have "my portion"... Like i eat 4 tipes of fruit (in breakfast), 4 slices of bread and legumes(?? :(( im a teen and i dont know if im good(?? :

[@victorianjeri1000]

I think it's a fact that plant based protein are better than meant protein

[@Edukalebylucie]

Yes!

[@indy2316]

Do you have sources? All centarian societies ate high meat, I'm curious which one is correct..

[@Edukalebylucie]

@@indy2316 This book is a good place to start! amzn.to/3aS5tU6

[@susannahfox7188]

I disagree. Most of the nuts and seeds and whole grains are very high in phytic acid. Whenever I rely heavily on these foods, I end up with a lot of tooth decay as a result. Also, the critical nutrients that we need such as Vit D and B12, etc. are found in higher quantities in dairy and meat. I had problems with dairy my whole life, until I started to use raw milk, then no problems. Considering that most French consider milk, butter and cream an important part of their diet, I think you do a disservice to focus only on a vegetarian approach. (comment for Lucie) French food is well known for using highly nutritious animal foods, such as foie gras, which is very high in Vit K2, necessary in order to be able to absorb the calcium and for it to be put in the right place in your body. And the diary will neutralize any of the phytic acid that you do take in such as nuts, seeds, grains, beans, etc. French cuisine does emphasize sour dough bread, that also is a good way to break down the phytic acid, since it is fermented. Most of the forms of fermenting and souring vegetable matter, has been lost, it was an ancient art back in the day.

[@claudiae.5796]

Balanced breakfast ideas? I find that it’s easy to get too many carbs.

[@talghow-i2326]

Green leafy greens are my friend fortified food cause me trouble.

[@eilydiaz710]

I have a quesito if i include nuts or seeds as my proteín how much will it be and if i do it do they count as my fat for that metal

[@Edukalebylucie]

Yes they are a source of healthy protein and fat and you can have a small handful!

[@eilydiaz710]

@@Edukalebylucie so a bowl of spinach with apple and pecans will be a balanced meal because it has carbs protein and fats

[@yaldahsamadi7846]

What about meats like beef liver or chicken breast? Apparently they are good for u? They are high in vitamin a and iron.

[@katgreer6113]

yes, they are good, but eat in moderation.

[@labelleodile2739]

I have no problem eating healthy, I love fresh nutritious food. But portion sizes is the reason I'm fat. I don't know why I'm always hungry. I've increased lean protein and fiber intake a lot yet I can't seem to feel full on 1800-2000 calories and end up eating 2500 or 3000 if I excercise to be able to feel full. But i'm on the beggining of obese category.

[@happycook6737]

Try checking food for added sugars. If I keep added sugars low, I feel fuller and eat less.

[@ih8762]

100% on the sugar comment above I find it actually easier to exclude sugary food altogether than trying to have a little bit of it regularly. It just teases my appetite. It was hard for me for a week or 2 not 'rewarding' (read 'ruining' ) my week's progress on the weekends but once that sugar detox is gone you don't crave it as much. Then you have it again one day... And it takes 1-2 weeks to stop craving it again. Sugar for me played a huge part in my general appetite.

[@varunkumartiwari5308]

The French eat beautiful food, not just salad and fruit (and cereals and rice? ). I wouldn't call their cuisine overly healthy but it's very good, and they don't have an obesity problem.Base of French food are vegetables, rices, grain, fishes. Meat, sauces, fries are also part of French food but only eaten in certain occasions and only for a certain part of people. It's usual in France to eat for lunch only a large mixed salad and fruit for lunch and a vegetable soup, rice (or similar) and fruit for diner. They lot also lots of cereals like Americans (and from same US trade marks). Really good and healthy, the king for Atlantic fishes including the famous blue Lobster.

[@SarahJane96]

If you have a low fatty plate (so like, no nuts or avo) BUT you cook your veggies in some olive oil/ coconut oil ...is that sufficient? Also, how much would you recommend is a good amount of oil for oven baking or stir frying veggies? Quite often when I stir fry veggies as well, I'll use seasame seed oil as it tastes so yummy, but is it that good for you? Love your videos x

[@Edukalebylucie]

It depends on the quantities but I would still suggest incorporating nuts/avocado/olives etc to diversify your sources of fat! Here's a video I made on oil if you're interested: kzbin.info/www/bejne/j2Gwp31_a8p7bbM And thank you!!

[@SarahJane96]

@@Edukalebylucie Thank you, I'll have a look now x

[@PetBunnyDebbie]

I had no idea that quinoa is counted as a protein instead of a starch/carb! Wow!

[@Edukalebylucie]

It's both, but definitely a good source of protein!

[@adri.pionono]

A little unrelated but how tall are you? Love your vids 💜

[@Edukalebylucie]

Thank you! I'm 1m69, so like 5ft6.5!

[@gracieestok]

She is so pretty I cannot

[@nazmiiaa777]

thank youu!!! i really want to stop counting my calories😔 wish me luck!!!!

[@Edukalebylucie]

Best of luck!!

[@sophielouisebutler]

I know you’re already vegetarian but would you ever go fully plant-based?

[@Edukalebylucie]

I think about it sometimes, but I'm going to talk more about why I'm not vegan in my upcoming video!

[@GeraldLewis-gy5vk]

I SURE DON'T KNOW

[@melissabrewer2712]

Are most French people vegetarian?

[@Edukalebylucie]

No actually it's pretty rare, and vegans are even rarer!

[@indy2316]

Did you grow up eating plant protein?

[@Edukalebylucie]

No, I became vegetarian around 5-6 years ago!

[@indy2316]

Ok well consider that you were raised to be happy and healthy and beautiful, and everyone around around you is happy and healthy on animal protein, I don't know how you can say plant protein is better... Just be aware that there is science saying the opposite, it may help you one day.. 'researchers found that vegetarians are 18 percent more likely to suffer from depression, 28 percent more prone to anxiety attacks and disorders' lifesum.com/health-education/going-vegetarian-be-aware-of-some-possible-side-effects/

[@tiffanyhoffman-almueti3697]

@@indy2316 also, plant protein lacks vitamin b-12 and easily absorbable vitamin A (not everyone can convert beta carotene to vit A)

[@motylekmotylek4662]

You count carrot as nonstarchy, not as source of carbs?

[@Edukalebylucie]

I count them as non-starchy veggies, even though their carb content is higher than veggies like greens, for instance!

[@maimoonajanbaaz5352]

gimme some beauty 😭🔥

[@heatherlaurenRN]

Hahaha yes, we have baguettes in the US

[@marieperin96]

1:55 Me praying for you to stop listing every green veggies I hate until my baby ✨Zucchini✨ happens.

[@leesteal4458]

I think dessert is unnecessary.

[@Edukalebylucie]

Sure, to each their own!

[@jessicavelez6243]

9 inches is just under 23 cm ❤️

[@Edukalebylucie]

Haha thank you!

[@rosie9594]

How many inches of a plate does a teen need? 😫🖐🏻 I'm working on eating more healthy I eat to much junk food 💔

[@anemptyspace]

Just eat until you are full, the plate size doesn't really matter and you can save the leftovers for later anyway if you've made too much. A good method of measuring your portions I've also heard of is "handful". Basically take 2 handfuls of veggies, 1 handful of protein and 1 handful of carbs and you should be good to go, I personally think this method is the best because your limb and hand size is (in most of the cases) proportionate to your body size so you'll get the right amount. Other than that, remember to eat full meals 3-5 times a day, depending on your schedule, and drink water! Have some fruit or maybe even a salad (e.g. Ceasar salad) inbetween meals if you feel hungry or as I sometimes do, just substitute 1 meal with the salad (with some protein and a nice dressing, I usually make it with chicken) if you're not feeling very hungry but have to eat something (trust me, a whole bowl of salad may look very intimidating and seem like a very large portion, but that's because of the air in between the leaves xD)

[@rosie9594]

@@anemptyspace I love you thank you sm!!! 😭😭💗💗💗🤝🏻

[@Level99elixir]

I find it hard to eat like this because I have to spend $300 a week on groceries

[@zvezdoblyat]

So you have a budget of $4,800 per month on food? Or did you mean $300/month?

[@Level99elixir]

@@zvezdoblyat 300 a week... As I stated.

[@zvezdoblyat]

@@Level99elixir soooo... Whats the problem exactly? It sounds like you have a shit ton of money to spend on the healthiest food choices possible. What is so hard about it?

[@Level99elixir]

@@zvezdoblyat 🙄 I have a family, we don't have "shit tons of money" that's how much it costs to feed a family three meals a day. If you don't understand struggling, then don't comment.

[@zvezdoblyat]

@@Level99elixir lmao that's not struggling but you do you

[@iluvdis373]

Damn... you know you're unhealthy if you barely know any veggie names 😂.. thank you for your guidance 🥲🥲

[@Edukalebylucie]

Haha thank you for watching!!

[@anamarcu15]

Very cute girl!! Just don't keep your face up on the celing. Look straight to your camera. Kesses 😘😘

[@Edukalebylucie]

You're right I always do that haha

[@leesteal4458]

Why does everyone knock dairy?

[@Edukalebylucie]

Studies are starting to show that dairy isn't all that great for health!

[@happycook6737]

Dairy often has saturated fat and raises the level of insulin growth factor in the body. My cancer doctor told me to stop ALL dairy products as there is a link between some hormone driven cancers and dairy consumption. 😭

[@ntildesley2071]

i love your videos but you have to realise that you're entire audience isn't from the US. i know you lived there and you have their accent but they're not the only people watching and it's getting a bit repetitive seeing all these USA references. please remember the rest of the globe!

[@soffidaud2261]

Thank you Lucie for all healthy informations..And the biggest mistake in ourlives is when someone do not meet up with Islam.Why?...Allah says...anyone who doesn't have Islam will go to the hellfire on the resurrection day,absolutely.(no matter either someone is a president,minister,royal family,or normal people...Allah will put all of them in the hellfire) ..reasons were they don't have Islam and never followed Islam...as accepted by Allah,seriously..please reffer to AlQurran Book..Only people who has Islam will be allowed to go to heaven...seriously.