New Data (after)

{
    "cbt_title": "Eating a Balanced Diet for Emotional Well-Being",
    "cbt_image": "",
    "cbt_order": "57",
    "cbt_summary": "<p>Creating a balanced plate is like assembling a dream team for your health. Picture your plate as a crew, with veggies, fruits, and whole grains as the main players, and proteins in the supporting role. It's not a diet, just a simple game plan for feeling good every day. Here’s how to make a balanced plate:</p><p> <b>Make most of your meal vegetables and fruits</b> –<b>½ of your plate: </b>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.</p><p> <b>Go for whole grains –¼ of your plate:</b> Whole and intact grains whole wheat, barley, wheat berries,<a href=\"https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/\"> </a><a href=\"https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/\"><u>quinoa</u></a>,<a href=\"https://www.hsph.harvard.edu/nutritionsource/food-features/oats/\"> </a><a href=\"https://www.hsph.harvard.edu/nutritionsource/food-features/oats/\"><u>oats</u></a>,<a href=\"https://www.hsph.harvard.edu/nutritionsource/food-features/rice/\"> </a><a href=\"https://www.hsph.harvard.edu/nutritionsource/food-features/rice/\"><u>brown rice</u></a>, and foods made with them, such as whole wheat pasta.</p><p> <b>Protein power –¼ of your plate: </b>Fish, poultry, beans, and<a href=\"https://www.hsph.harvard.edu/nutritionsource/nuts-for-the-heart/\"> </a><a href=\"https://www.hsph.harvard.edu/nutritionsource/nuts-for-the-heart/\"><u>nuts</u></a> are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate.</p><p> <b>Healthy plant oils –in moderation: </b>Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats</p><p> <b>Drink water, coffee, or tea: </b>Skip<a href=\"https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/\"> </a><a href=\"https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/\"><u>sugary drinks</u></a>, limit milk and<a href=\"https://www.hsph.harvard.edu/nutritionsource/dairy/\"> </a><a href=\"https://www.hsph.harvard.edu/nutritionsource/dairy/\"><u>dairy products</u></a> to one to two servings per day, and limit juice to a small glass per day.</p><p> <b>Stay active:</b> It is also important in physical and mental wellbeing.</p><p>Now, here's the game-changer: this balanced plate isn't just about eating; it's your secret weapon against anxiety. Consider it your anxiety superhero. When you nourish your body with the right stuff, you're giving your brain the strength to stay calm and collected. The mix of good foods helps maintain a steady mood, preventing those anxiety-triggering highs and lows. So, by crafting a balanced plate, you're not just having a meal; you're constructing a shield against anxiety, giving yourself the best chance at a calm and balanced life.</p>"
}