- Make most of your meal vegetables and fruits – ½ of your plate:
Aim for color and variety, and remember that potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.
- Go for whole grains – ¼ of your plate:
Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.
- Protein power – ¼ of your plate:
Fish, poultry, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.
- Healthy plant oils – in moderation:
Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean “healthy.”
Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.
The red figure running across the Healthy Eating Plate’s placemat is a reminder that staying active is also important in weight control.
The main message of the Healthy Eating Plate is to focus on diet quality.
- The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet, because some sources of carbohydrate—like vegetables (other than potatoes), fruits, whole grains, and beans—are healthier than others.
- The Healthy Eating Plate also advises consumers to avoid sugary beverages, a major source of calories—usually with little nutritional value—in the American diet.
- The Healthy Eating Plate encourages consumers to use healthy oils, and it does not set a maximum on the percentage of calories people should get each day from healthy sources of fat. In this way, the Healthy Eating Plate recommends the opposite of the low-fat message promoted for decades by the USDA.
A personal chef monograph, and the first book, from globally-acclaimed chef Ana Roš of Hiša Franko in Slovenia
Monocle 24 “The Menu” features a new Helsinki restaurant that’s pushing the boundaries in sourcing local ingredients.
calories from a restaurant, but eating out is a recipe for meals of poor nutritional quality in most cases, according to a new study by researchers at the 
From the colorful coastline of Cinque Terre and the quiet ports of the Aeolian Islands to the Renaissance architecture of Florence and the best pizza in Rome, every section features insider secrets and off-the-beaten-path recommendations (for example, a little restaurant in Piedmont known for its tajarin, a pasta that is the perfect bed for the region’s celebrated truffles).
Filled with gently undulating hills, golden stone buildings, pristine vineyards, and glorious art, central Italy epitomizes the joys of this country. Do you love exquisite Renaissance architecture, painting, and sculpture, along with artisanal shopping? Or do you seek medieval winding alleys and formidable fortresses along with adrenaline-filled festivals? Head to Siena, where a central grand piazza hosts the Palio, the bareback horse race that has been a town fixture for centuries. Perhaps you love pasta along with architecture? Head to Rome, where layers upon layers of history unveil themselves as you walk past treasures like the Forum or the Circus Maximus, all within sight of vibrant new cafés and bars and beloved trattorias.
In Piedmont’s Barolo and Barbaresco wine-growing districts, vintners aren’t allowed to plant the sacred nebbiolo grape on north-facing hillsides, so hazelnut trees often fill those slopes. That most nutty of nuts, blended with rich chocolate, is a marriage of true minds, although the wedding was originally one of convenience. In the early 19th century, when trade embargoes and the Napoleanic wars caused chocolate imports to shrink, nuts extended the quantity. Turin, gateway to the castle-topped, hills of Piedmont, is one of the primo food cities in Europe. It’s regal, thanks to the palaces, ballrooms, libraries, and gardens of the Savoy rulers, who also infused the cuisine with French influences. Vintage and new trams run around the centro. The tree-lined streets, shady river walks, and numerous parks keep this the greenest city in Italy.
The majority of Lazio’s wines are white. Frascati is ubiquitous. There’s that word: drinkable. And they are. Light and summery, they’re able to heft a bit of gravitas too. From the island of Ponza, Casale del Giglio sends forth the chalky, fruity Biancolella Faro della Guardia. Biancolella is a grape variety grown only on the island. Three vineyards stand out for consistent high quality. Montiano, a merlot, is one of the region’s best wines. Next is the Sergio Mottura winery, known for its grechetto, Poggio della Costa. This pale beauty, with a whiff of citrus blossoms and stone, garners top ratings and the bonus of being well priced. Poggio Le Volpi’s Bacca Rossa, from the nero buono grape, makes an earthy and spicy partner to pasta with sausage and four cheeses. In Rome, wine nuts must feel a magnetic pull to Ristorante Casa Bleve.
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