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In Week 1 we talked about blood pressure basics. This week, we’ll look at changes we can make to our diet to help with blood pressure management.
During Week 2 make sure to log your
blood pressure in Brook at least twice
Log two blood pressure readings in the Brook app
Week 2 Goals
Choose a goal for the week and tell an Expert:
Make and log a meal that follows Brook Healthy Plate 3 times
Chat with an Expert about about making your favorite meal fit the Brook Healthy Plate
Building Balanced Meals
Diets rich in fruits, veggies, and whole grains not only help prevent hypertension from developing, but also have been found to lower blood pressure by up to 11 mmHg if you do have high blood pressure. Does this mean that you have to stop eating all your favorite foods? Not at all! By focusing on improving eating patterns in your day-to-day meals, you can still include foods that you enjoy eating while supporting good health.
What does that eating pattern look like in real life? Enter the Brook Healthy Plate. The Brook Healthy Plate method utilizes a “plate model” to help us think about each meal in a simple and visual way. Using it to build meals takes the guesswork out of good nutrition. If you are able to make most of your meals resemble the Brook Healthy Plate, you are on the path to better blood pressure.
Flip over the cards to find out about the components of the Brook Healthy Plate method for building balanced meals.
Feature low-carb veggies as the main component of you meal, filling up half your plate. Get creative! Eat more than one type of veggie in one meal! Play with spices, seasonings, and cooking methods.
Fill 1/4 of your plate with high protein foods. Protein helps with satiety, blood sugar regulation, and maintaining muscle.
Certain fats are absolutely essential for good health. Don’t fear them! For oils, add 1-2 tsp (in dressing or during cooking) and for nuts/seeds use 1-2 tbsp.
While you may want to limit certain types of carbs, carbs with fiber make up 1/4 of the Brook Healthy Plate for steady energy and making meals satisfying.
Here are some food items from each category to get your creative juices flowing:
Veggies
- Broccoli
- Cabbage
- Carrots
- Asparagus
- Leafy greens (salad, kale, chard, spinach),
- Green beans
- Zucchini
- Cauliflower
- Cucumber & many more!
Proteins
- Tofu & tempeh
- Poultry
- Lean meats
- Fish & seafood
- Eggs
- Plain Greek yogurt
- Cottage cheese
- Beans (also contain carbs)
- Lentils (also contain carbs)
Carbs
- Whole grain (ex: brown rice, quinoa, oats)
- Bread & pasta (100% whole grain)
- Winter squash
- Potatoes & sweet potatoes
- Beans (also contain protein)
- Lentils (also contain protein)
- Peas
- Corn
- Fruit
Healthy Fats
- Nuts & seeds
- Avocado
- Plant oils (olive, avocado, coconut)
- Olives
- Nut & seed butters
Need some inspiration? Here are three examples:
So, can a meal fit into the Brook Healthy Plate model without perfectly fitting into the sections shown? Of course! The healthy plate model is a visual guide, not a rule-book! It simply helps us visualize proportions of food types in order to create balance and consistency, without requiring us to break out the measuring cups or scales!
Key Takeaways
Choose your carbs wisely
Make sure you choose carbs that contain fiber for your Brook Healthy Plate. The fiber found in whole grains, beans, fruit, and starchy veggies will help keep your energy steady and making meals satisfying and filling.
Better beverages
Unsweetened or calorie-free drinks are best. Stick with water, sparkling water, unsweetened tea, etc. Need helping kicking the sugary drink habit? Check out our tips.
Keep an eye on portion size
Use a 8 to 10 inch plate, and don’t heap the food! This creates automatic portion control when following the Brook Healthy Plate method.
That’s everything for Week 2!
Make sure to log your
blood pressure in Brook at least twice
Log two blood pressure readings in the Brook app
Week 2 Goals
Choose a goal for the week and tell an Expert:
Make and log a meal that follows Brook Healthy Plate 3 times
Chat with an Expert about about making your favorite meal fit the Brook Healthy Plate
Reviewed by Emily Matson, MS, RDN
on November 3, 2020. Emily is a Registered Dietitian with her Master's degree in Nutrition from Bastyr University in Kenmore, WA, and is one of our Brook Experts.