Eating well is not just about how much you eat. It is also about choosing the right foods in the right amounts. A healthy meal gives your body energy, nutrients, and helps you stay strong. At Fresh Ready, we make it easy for everyone to eat better, even if you do not know much about nutrition.

How to Build a Healthy Plate

The easiest way to plan a balanced meal is to divide your plate into three parts using the “half, quarter, quarter” method.

This works best with a regular 9-inch plate and helps you eat the right portions every day.

1. Half the plate should be vegetables

Use fresh or cooked vegetables like salad greens, broccoli, carrots, or mixed stir-fried vegetables. Try to fill half your plate with about 2 big spoons of cooked vegetables or 4 big spoons of raw vegetables. Vegetables are low in calories but high in fiber and vitamins.

2. One quarter should be rice or grains

Choose healthier grains like brown rice, riceberry, or whole wheat bread. Use about 1 to 1 and a half spoons. These give you energy and help you feel full longer.

3. One quarter should be lean protein

Add chicken without skin, fish, tofu, or eggs. A good portion is about 4 to 6 spoons of cooked protein or one boiled egg. Protein helps build muscles and keeps you strong.

4. Add fruit and low fat milk

• Eat one small plate of fruit like apples, bananas, or other seasonal fruit each day
• Drink one glass of low fat milk for calcium and added protein

A meal like this gives you about 350 to 400 calories. That fits well into a plan of 1,200 calories per day and gives your body enough protein too.

A Sample Day of Healthy Meals

Breakfast

• Salad greens
• 1 and a half slices of whole wheat bread
• 1 fried egg and 4 spoons of egg whites
• 1 small plate of fruit

Lunch

• Stir-fried mixed vegetables
• 1 and a half spoons of brown rice
• Grilled salmon and chicken steak, 3 spoons each
• 1 glass of low fat milk

Dinner

• Salad or stir-fried greens
• Whole wheat spaghetti, 1 and a half spoons
• Black pepper shrimp and 1 boiled egg

Try not to eat more than 6 teaspoons of sugar in a day. Limit oil to no more than 6 teaspoons daily.

Easy Tips for Healthy Eating

• Match your meals with how active you are during the day
• Eat a mix of different food groups at every meal
• Avoid highly processed foods that are full of salt sugar and fat
• Read food labels to choose better options for your health

Why Fresh Ready Uses Real Whole Foods

Fresh Ready cares about your health from the very beginning. We work with local farmers to bring you clean ingredients that are not over processed. We use fresh vegetables fruit fish brown rice and whole grains to give you meals that are safe and full of nutrition. Our meals are ready to cook, simple to prepare, and made for people who want to save time without giving up quality. With Fresh Ready, every meal is one step closer to better health.