[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-402757-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-402757-en":130},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","the-mediterranean-healthy-plate-a-guide-to-portioning-and-meal-planning","THE MEDITERRANEAN HEALTHY PLATE - A guide to portioning and meal planning","","Mediterranean Healthy Plate offers portioning guidance for building balanced meals using mostly plant-based foods alongside fish and healthy oils. It specifies plate divisions for protein, healthy grains or starches, fruits and non-starchy vegetables, and includes daily recommendations for serving ranges. The guide provides example breakfasts, snacks, and lunch/dinner options, plus a practical shopping list covering produce, dairy or dairy-free alternatives, whole grains, healthy fats, seafood, poultry, and occasional treats.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/the-mediterranean-healthy-plate-a-guide-to-portioning-and-meal-planning/402757/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/the-mediterranean-healthy-plate-a-guide-to-portioning-and-meal-planning/402757.png","ImageObject",300,407,{"name":42,"@type":43},"Hazel","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-31","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",9,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"How should the plate be divided for the Mediterranean Healthy Plate?","Question",{"text":63,"@type":64},"Fill one-quarter with low-saturated-fat protein sources such as fish, seafood, eggs, cooked beans, lentils, or tofu. Fill one-quarter with healthy grains or starches such as brown rice, whole-wheat pasta, quinoa, or taro. Fill half with non-starchy vegetables and add daily fruit portions.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What daily fruit and non-starchy vegetable servings are recommended?",{"text":68,"@type":64},"Choose 2 to 4 servings of fruit per day, where a serving can be a small orange or apple or 1 cup berries/melon (or other specified equivalents). Aim for vegetables such as carrots, broccoli, spinach, greens, tomatoes, mushrooms, or lettuce as non-starchy choices forming half the plate.",{"name":70,"@type":61,"acceptedAnswer":71},"What does the shopping list include and how often are fish and poultry recommended?",{"text":72,"@type":64},"The list covers non-starchy vegetables, fruits, milk products or dairy-free milks, whole grains and starchy vegetables, fats and oils, fish and seafood (at least twice a week), and poultry weekly. It also includes occasional limits for beef, pork, lamb, processed snack foods, and red wine per medical advice.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},402757,1790624592,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,110,115,119,122,126],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":107,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":108,"slug":109},7,40,"healthcare",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},8,"Research & Report",30,"research-report",{"id":55,"doc_module":4,"doc_module_name":25,"category_name":116,"show_sort_weight":117,"slug":118},"Religion & Spirituality",20,"religion-spirituality",{"id":117,"doc_module":4,"doc_module_name":25,"category_name":120,"show_sort_weight":117,"slug":121},"World Cup","world-cup",{"id":123,"doc_module":4,"doc_module_name":25,"category_name":124,"show_sort_weight":123,"slug":125},10,"Lifestyle","lifestyle",{"id":127,"doc_module":4,"doc_module_name":25,"category_name":128,"show_sort_weight":97,"slug":129},19,"General","general",{"code":4,"msg":82,"data":131},{"doc_id":79,"user_id":132,"nickname":42,"user_avatar":133,"doc_module":4,"category_id":107,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":26,"language":139,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":12,"update_tm":143,"read_time":97,"preview_page_count":4},137441390410,"https://ap-avatar.wpscdn.com/avatar/2000252f4ab5702993?_k=1776741390130283984","THE MEDITERRANEAN HEALTHY PLATE  \nThe Mediterranean diet is mostly plant based and includes fish, olive or canola oil. Evidence shows benefits for decreasing heart disease. Use this plate to help you portion your food ina healthy way and make meal planning easier.  \nFill one-quarter of your plate with protein sources low in saturated fats, such as fish or seafood, eggs, cooked beans. lentils, or tofu.  \nFill one-quarter of your plate with healthy grains or starches, such as brown rice,  \nwhole-wheat pasta, quinoa, taro, poi, corn, peas, barley, ulu (breadfruit) potato, orange colored squash.  \nChoose daily:  \n􀁸 2 to 4 servings of fruit a day. A serving is a small orange,  \nFill half of  \nbanana, or apple, or 1 cup of  \nyour plate berries/melon, or 2  \nwith non  \ntablespoons of dried fruit  \nstarcsuchhyasvegetabcarrots, les, 􀁸 1 (1 cup) to 2 servings of nonbroccoli, spinach, fat, 1% or dairy-free milk.  \nChinese cabbage, 􀁸 Healthy fats, such as extra  \nvirgin olive, canola or avocado  \ngreen beans, peppers,  \noil, olives or a small handful of  \nzucchini, onions,  \nnuts.  \ngreens, tomatoes,  \nmushrooms or lettuce. 􀁸 Avoid trans-fat (partially  \nhydrogenated oils) .  \nUse an 8 to 9-inch plate.  \nIdeas for meals Use these ideas to build healthy, tasty meals and snacks. Portions vary from  \nperson to person and can be adjusted based on your needs.  \nand snacks  \n\n| Breakfast |  |\n| --- | --- |\n| Avocado toast\u003Cbr>􀁸 1 to 2 slices whole wheat toast\u003Cbr>􀁸 avocado\u003Cbr>􀁸 sliced tomato\u003Cbr>􀁸 sprinkle of feta cheese\u003Cbr>􀁸 ½ to 1 cup banana and berries | Egg omelet with potatoes\u003Cbr>􀁸 ¼ to ½ cup scrambled egg whites, tofu, or 2 whole eggs and 1 cup spinach topped with salsa\u003Cbr>􀁸 ½ to 1 cup pan-fried potatoes\u003Cbr>􀁸 ½ cup mango or pineapple |\n| 􀁸 1 to 2 slices whole wheat bread | Tuna or salmon musubi |\n| 􀁸 ½ cup canned tuna or salmon | 􀁸 2/3 to 1 cup brown rice |\n| 􀁸 mixed with plain yogurt or | 􀁸 1 to 2 ounces of salmon or tuna |\n| low-fat mayo | 􀁸 2 cuties or 1 small orange |\n| 􀁸 ½ papaya |  |\n| 􀁸 1 cup plain Greek yogurt\u003Cbr>􀁸 1 Tbsp. ground flaxseeds, 2 Tbsp. crushed nuts, 2 Tbsp. raisins or ½ cup berries | 􀁸 ¾ to 1½ cups whole grain cereal\u003Cbr>􀁸 1 cup milk\u003Cbr>􀁸 ½ to 1 apple banana |\n| 􀁸 2 slices whole wheat toast\u003Cbr>􀁸 2 Tbsp. natural nut butter\u003Cbr>􀁸 ½ to 1 medium apple | 􀁸 1 cup oatmeal with 1 Tbsp. pumpkin seeds and ½ cup fresh fruit or 2 Tbsp. raisins\u003Cbr>􀁸 1 cup milk |\n\n\n| Snacks |  |\n| --- | --- |\n| 􀁸 1/2 cup Okinawan sweet potato | 􀁸 1⅓ cup hummus with 1 cup vegetables sticks or ½ whole wheat pita bread |\n| 􀁸 ⅓ cup olive tapenade with whole wheat pita bread |  |\n| 􀁸 ½ cup plain yogurt and 1 cup of fresh fruit | 􀁸 ½ medium apple with 1 to 2 Tbsp. natural nut butter |\n| 􀁸 3 cups of air-popped or light microwave popcorn | 􀁸 Light string cheese with ¼ cup unsalted nuts |\n| 􀁸 1½ cup edamame with shells or ½ cup shelled | 􀁸 ½ to 1 cup 3 bean salad |\n\nLunch and Dinner Add 1 cup milk to a meal (optional)  \n\n| Tofu wrap\u003Cbr>􀁸 1 to 1½ cups baked tofu in whole wheat wrap with avocado, lettuce or spinach, tomato, and onion\u003Cbr>􀁸 1 cup carrots or broccoli\u003Cbr>􀁸 1 pear | 􀁸 2 cups stir-fried vegetables with\u003Cbr>1 to 1½ tofu or 3 to 4-ounces chicken\u003Cbr>􀁸 2/3-1 cup quinoa, yam, or wholegrain pasta |\n| --- | --- |\n| 􀁸 2/3 to 1 cup brown rice | Ground turkey or chicken chili |\n| 􀁸 3 to 4 ounces of saba | 􀁸 1 to 1½ cups bean, ground |\n| (mackerel) or salmon | turkey or chicken chili |\n| 􀁸 1 to 2 cups stir fry bok | 􀁸 2/3 to1 cup of brown rice or |\n| choy (using olive oil) | quinoa\u003Cbr>􀁸 cabbage slaw with lime juice\u003Cbr>􀁸 2 Tbsp. pumpkin seeds, avocado, and guacamole |\n| 􀁸 1 to 2 cups canned black bean | Chickpea (garbanzo) salad |\n| or lentil soup (lower sodium) | 􀁸 Greens and diced tomatoes |\n| 􀁸 ½ to 1 whole wheat pita bread | 􀁸 ½ to1 cup of chickpeas |\n| 􀁸 Vegetable sticks with a | 􀁸 ¼ cup sliced olives |\n| Tzatziki (yogurt) dip | 􀁸 ¼ cup hummus\u003Cbr>􀁸 sprinkle of cheese |\n| 􀁸 2/3 to 1 cup poi or brown rice\u003Cbr>􀁸 8 ounces tofu, 4 to 8 ounces of fish or shrimp poke\u003Cb","cbCaiiF9IhCf6K5p","https://ap.wps.com/l/cbCaiiF9IhCf6K5p","pdf",1691119,"English","# Plate portion guidelines\n## Daily servings and healthy fats\n# Meal ideas\n## Breakfast\n## Snacks\n## Lunch and dinner\n# Shopping list","[{\"question\":\"How should the plate be divided for the Mediterranean Healthy Plate?\",\"answer\":\"Fill one-quarter with low-saturated-fat protein sources such as fish, seafood, eggs, cooked beans, lentils, or tofu. Fill one-quarter with healthy grains or starches such as brown rice, whole-wheat pasta, quinoa, or taro. Fill half with non-starchy vegetables and add daily fruit portions.\"},{\"question\":\"What daily fruit and non-starchy vegetable servings are recommended?\",\"answer\":\"Choose 2 to 4 servings of fruit per day, where a serving can be a small orange or apple or 1 cup berries/melon (or other specified equivalents). Aim for vegetables such as carrots, broccoli, spinach, greens, tomatoes, mushrooms, or lettuce as non-starchy choices forming half the plate.\"},{\"question\":\"What does the shopping list include and how often are fish and poultry recommended?\",\"answer\":\"The list covers non-starchy vegetables, fruits, milk products or dairy-free milks, whole grains and starchy vegetables, fats and oils, fish and seafood (at least twice a week), and poultry weekly. It also includes occasional limits for beef, pork, lamb, processed snack foods, and red wine per medical advice.\"}]","THE MEDITERRANEAN HEALTHY PLATE - A guide to portioning and meal planning | PDF",1790533273]