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HEP, the Healthy Eating Plate Method



Following the HEP (Healthy Eating Plate) method will lead to a healthier life with a lower risk of chronic diseases and improved overall wellbeing.


Follow these tips to a HEP and healthy life!

  1. Fill half your plate with colourful vegetables: Aim to have a variety of colorful vegetables on your plate. These vegetables are high in vitamins, minerals, and fiber and can help you feel full and satisfied. The more colourful your plate, the more likely you are to be getting a variety of different nutrients.

  2. Include protein: Fill a quarter of your plate with lean protein sources like fish, chicken, tofu, or legumes (sprouts, kidney beans, green gram, broad beans, lentils). These foods help support muscle growth and repair.

  3. Choose whole grains: When selecting grains, choose whole-grain options like brown rice, quinoa, and millets (sorghum, pearl millet, finger millet) for the last quarter of your plate. These foods are high in fiber, which can help improve digestion and keep you feeling full longer.

  4. Be mindful of portion sizes: Pay attention to serving sizes and eat only until you feel satisfied, but not full.

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