{"id":1433,"date":"2026-08-11T05:16:24","date_gmt":"2026-08-11T05:16:24","guid":{"rendered":"https:\/\/drshintani.com\/wordpress\/?p=1433"},"modified":"2026-08-11T05:16:27","modified_gmt":"2026-08-11T05:16:27","slug":"how-to-balance-your-diet-with-the-peace-plate","status":"publish","type":"post","link":"https:\/\/drshintani.com\/wordpress\/2026\/08\/11\/how-to-balance-your-diet-with-the-peace-plate\/","title":{"rendered":"How to Balance Your Diet with the Peace Plate"},"content":{"rendered":"
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Getting healthy, reversing diabetes and high blood pressure, and losing weight naturally all start with how you balance what’s on your plate. Here’s the simple formula I use with my patients on a plant-based diet.<\/p>\n\n\n\n

\u2153 Whole Grains<\/strong><\/p>\n\n\n\n

One-third of your plate should be whole grain \u2014 full of fiber, B-complex vitamins, vitamin E, and some protein.<\/p>\n\n\n\n

\u2153 Vegetables<\/strong><\/p>\n\n\n\n

Another third should be vegetables, which provide additional fiber along with vitamins, minerals, and antioxidants.<\/p>\n\n\n\n

\u2159 Legumes and Beans<\/strong><\/p>\n\n\n\n

Roughly one-sixth of your plate should be legumes and beans, for protein and fiber.<\/p>\n\n\n\n

\u2159 Whole, Colorful Fruit<\/strong><\/p>\n\n\n\n

The final sixth should be whole, colorful fruit \u2014 full of vitamins, minerals, and antioxidants.<\/p>\n\n\n\n

This simple breakdown \u2014 the Peace Plate \u2014 gives you a balanced, satisfying meal built on whole plant foods, without needing to count calories or track individual nutrients.<\/p>\n\n\n\n

For more tips on natural health, download the free eBook Health Secrets<\/em> at peacediet.org<\/a>.<\/p>\n\n\n\n

About Dr. Terry Shintani, MD, JD, MPH<\/strong><\/p>\n\n\n\n

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet \u2014 published in the American Journal of Clinical Nutrition<\/em> and cited over 137 times \u2014 and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.<\/p>\n\n\n\n

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices<\/a><\/em><\/p>\n\n\n\n

Sources:<\/strong><\/p>\n\n\n\n