New Data (after)

{
    "cbt_title": "Eating a Balanced Diet for Emotional Well-Being",
    "cbt_image": "",
    "cbt_order": "57",
    "cbt_summary": "<p dir=\"ltr\" style=\"line-height:1.7999999999999998;text-align: justify;margin-top:15pt;margin-bottom:15pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">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:</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:15pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">➢</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Make most of your meal vegetables and fruits</span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> –</span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">½ of your plate: </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">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.</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">➢</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Go for whole grains –¼ of your plate:</span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Whole and intact grains whole wheat, barley, wheat berries,</span><a href=\"https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/\" style=\"text-decoration:none;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#1155cc;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:underline;-webkit-text-decoration-skip:none;text-decoration-skip-ink:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">quinoa</span></a><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">,</span><a href=\"https://www.hsph.harvard.edu/nutritionsource/food-features/oats/\" style=\"text-decoration:none;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#1155cc;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:underline;-webkit-text-decoration-skip:none;text-decoration-skip-ink:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">oats</span></a><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">,</span><a href=\"https://www.hsph.harvard.edu/nutritionsource/food-features/rice/\" style=\"text-decoration:none;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#1155cc;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:underline;-webkit-text-decoration-skip:none;text-decoration-skip-ink:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">brown rice</span></a><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">, and foods made with them, such as whole wheat pasta.</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">➢</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Protein power –¼ of your plate: </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Fish, poultry, beans, and</span><a href=\"https://www.hsph.harvard.edu/nutritionsource/nuts-for-the-heart/\" style=\"text-decoration:none;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#1155cc;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:underline;-webkit-text-decoration-skip:none;text-decoration-skip-ink:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">nuts</span></a><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate.</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">➢</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Healthy plant oils –in moderation: </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">➢</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Drink water, coffee, or tea: </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Skip</span><a href=\"https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/\" style=\"text-decoration:none;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#1155cc;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:underline;-webkit-text-decoration-skip:none;text-decoration-skip-ink:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">sugary drinks</span></a><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">, limit milk and</span><a href=\"https://www.hsph.harvard.edu/nutritionsource/dairy/\" style=\"text-decoration:none;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#1155cc;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:underline;-webkit-text-decoration-skip:none;text-decoration-skip-ink:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">dairy products</span></a><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> to one to two servings per day, and limit juice to a small glass per day.</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:15pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">➢</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Stay active:</span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> It is a</span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">lso important in physical and mental wellbeing.</span></p><p><span id=\"docs-internal-guid-d8df55c5-7fff-3448-83bb-d0b03578eded\"></span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;text-align: justify;margin-top:15pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">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.</span></p>"
}