Healthy Eating Visual Guides
Healthy eating doesn't have to be complicated.These free visual guides can help you build balanced, nutritious meals using foods you already enjoy. Whether you're managing diabetes, working toward a healthier weight, or simply looking for practical meal ideas, these resources make healthy eating easier to understand and put into practice.
Choose the visual guide that best fits your needs to show you how to fill your plate with vegetables, lean proteins, whole grains, and healthy carbohydrates for balanced meals.
Designed for a variety of food preferences and everyday meal planning.
General Plate Method
Fill 1/2 of your plate with nonstarchy or leafy vegetables, 1/4 with a lean protein, and 1/4 with carb foods.
Download file here.
Latin American Plate Method
A healthy Latin American plate may have 1/2 salad with salsa, 1/4 grilled chicken, and 1/4 beans.
Download .pdf file here.
Indian Plate Method
A healthy Indian plate may have 1/2 bhindi masala (spiced, sautéed okra, onion, and tomatoes), 1/4 dal (lentils), and 1/4 whole grain roti (bread).
Download .pdf file here.
Talk With Your Care Team
Healthy eating looks different for everyone. Your Choptank Health provider can help you choose the nutrition plan that's right for your health goals, medical conditions, and lifestyle.
For more information or to schedule an appointment, contact your nearest Choptank Health office, with locations and phone numbers listed here.
Healthy eating resources adapted from the Centers for Disease Control and Prevention's Diabetes Self-Management Education and Support (DSMES) Toolkit.