The "211 Plate" divides a plate into four equal portions: vegetables and fruit make up 1/2, protein 1/4, and whole grains 1/4.
• More variety is better for vegetables and fruits. The more colors, the better — different colors contain different nutrients. Aim for at least 3 colors of vegetables and fruit per meal, accumulating 5–7 colors throughout the day. Rich dietary fiber in vegetables and fruit helps stabilize blood pressure and promotes gut motility.
• When should you eat fruit? It's recommended to eat 1–2 types of fruit about 30 minutes to 1 hour before meals, about one palm-sized serving each. Eating a variety provides different nutrients.
• How to get enough protein? Protein isn't only found in meat, eggs, and dairy. As long as your overall calorie intake is sufficient, you eat legumes at each meal, and enjoy diverse whole grains and vegetables daily, you can easily obtain complete protein. Beyond soy products, black beans, edamame, chickpeas, and red lentils are high-protein legumes. Quinoa among grains, and nuts like peanuts, pumpkin seeds, almonds, flaxseeds, and pistachios all contain over 20g of protein per 100g.
• How should you eat carbohydrates? Choose whole, unrefined grains — avoid highly processed starches. Carbohydrates are the body's main energy source; our brains and muscles need a steady glucose supply. Many people avoid starch out of fear of weight gain, but long-term excessive restriction may lead to fatigue, reduced concentration, or poorer exercise performance. Choose unrefined whole grains to also obtain dietary fiber, B vitamins, and minerals, and to avoid rapid blood sugar fluctuations.
• Eat a moderate amount of nuts and seeds daily. Nuts and seeds are rich in unsaturated fatty acids, plant protein, vitamin E, and minerals such as zinc, magnesium, and calcium. They help maintain cardiovascular health, support brain and nervous system function, and increase satiety. For plant-based eaters, nuts and seeds are an important source of natural fats and omega-3 fatty acids. One serving per day — roughly one palm-sized amount (20–30g) — is recommended.
• Don't forget to drink plenty of water. About 60% of the human body is water. Water is involved in nutrient transport, temperature regulation, metabolic waste elimination, and digestion. Even with a perfectly balanced diet, chronic dehydration can lead to fatigue, headaches, constipation, and reduced concentration. Make drinking water a proactive habit.
Recommended daily water intake: body weight (kg) × 30–35 ml
For example: a 60 kg adult should drink at least 1800–2100 ml of plain water per day.