My Food As Medicine Plate • • Vegetables & Fruits Make half your plate non- starchy vegetables and some whole fruits. Fill your plate with a rainbow of colors and herbs & spices to get the full spec- trum of phytonutrients. Include raw, cooked and fermented varieties. Shop with the seasons and look for local sources. Fats Include healthy fats like avocadoes, olives, coconut, nuts, seeds, and cold! expeller pressed oils. Enjoy butter and ghee in small amounts. Water & Beverages Stay well hydrated with water and unsweetened beverages. VEGETABLES HERBS & SPICES Starchy Vegetables & Whole Grains Starchy vegetables like sweet potatoes, peas, & corn and whole grains like quinoa & barley pro- vide texture and nutrients. STARCHY VEGETABLES & WHOLE GRAINS FRUITS Plant sources include beans, peas, lentils, nuts and seeds. Vegetables and whole grains have varying amounts of protein. Animal sources include meat, poultry, fish, and dairy. PROTEIN The Center for Mind-Body Medicine. www.cmbm.orglfam All Rights Reserved © 2015

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My Food As Medicine Plate

• •Vegetables& FruitsMake half your plate non-starchy vegetables andsome whole fruits. Fillyour plate with a rainbowof colors and herbs &spices to get the full spec-trum of phytonutrients.Include raw, cooked andfermented varieties. Shopwith the seasons and lookfor local sources.

FatsInclude healthy fats likeavocadoes, olives, coconut,nuts, seeds, and cold!expeller pressed oils. Enjoybutter and ghee in smallamounts.

Water &BeveragesStay well hydrated withwater and unsweetenedbeverages.

VEGETABLESHERBS & SPICES

StarchyVegetables&Whole GrainsStarchy vegetables likesweet potatoes, peas, &corn and whole grainslike quinoa & barley pro-vide texture and nutrients.

STARCHYVEGETABLES

& WHOLEGRAINS

FRUITSPlant sources include beans,peas, lentils, nuts and seeds.Vegetables and whole grainshave varying amounts of pro-tein. Animal sources includemeat, poultry, fish, and dairy.

PROTEIN