I prepare a "go-to" meal named "Kimchi and Tofu Stew" choosing the Harvard Healthy Eating Plate. This is a typical meal I often make because it is easy and healthy. I choose this Plate because I think it contains almost all of the nutrients that a meal should contain and it is easy to understand. We can find the exact foods from the plate and eat according to the above instructions. 

Ingredients:

1 tablespoon oil

1/2 cup kimchi

1 tomato, peeled and cut into pieces

250 ml water

1/4 teaspoon salt

1/4 block tofu

Your favorite vegetables (I choose bean sprout)

Steps to Make It

1) Add 1 tablespoon canola oil into the pot and heat the oil to a high level. 

2) Put kimchi and stir until it soft, about 3 minutes. 

3) Add hot water, then add the chopped tomatoes and simmer until the tomatoes are soft, about 10 minutes. 

4) Finally add bean sprouts and tofu, and you can eat it in 5 minutes.

After that, you can eat it with your favorite staple food. This time I choose the rice porridge. 

I don't put fruits and dairy in the meal because I am used yo eat fruits such as blueberries and pineapples with yogurt, oatmeal, nuts and chia seeds together after a meal. I think that's ok.

Reflection:

I think most of my meal fits into the recommendations. The tofu belongs to protein. Tomatoes, kimchi and bean sprout belong to vegetables. Canola oil belongs to healthy oils. And rice porridge belongs to grain. Also, I have something does not fit into the Plate. The first one is that there are too few types of protein. Protein should make up a quarter of a meal, so next time I will prepare more protein such as shrimp and pork. In addition, I should change the white rice to whole grains such as brown rice. But I don’t buy it, so next time I will eating whole grains.