Healthy eating starts by following the ratio 2:1:1 - 2 portions of vegetable to every portion of protein (meat, fish, or egg) and carb (rice, potato, naan). This AADI Healthy Plate will help and guide you in making healthier food choices.


Step 1

Fill half of the plate with colorful vegetables, for example:

  • Broccoli, green beans, spinach
  • Tomato, carrots, red bell peppers
  • Mushrooms, onions
  • Eggplant, red onions


Step 2

Fill a quarter of the plate with carb, and ideally more complex carb, for example:

  • Brown rice
  • Whole-wheat pasta
  • Corn
  • Peas
  • Lentils


Step 3

Fill a quarter of the plate with protein, and ideally more lean and/or plant-based protein, for example:

  • Tofu
  • Low-fat cheese
  • Low-fat paneer
  • Fish

You may not be using a plate to eat, but use a bowl for your carb, while a plate for vegetables and protein. You can still follow this 2:1:1 principle!