Planning healthy meals and snacks is at the heart of any wellness journey. But there is no one meal plan that is best for everyone. The colors, flavors, and aromas of food help to connect us to who we are and where we come from. Plus, we all have different nutrition needs, likes and dislikes, budgets, and more. That’s why we created Your guide to Southern American cuisine.
This guide is packed with healthy-eating ideas seasoned with the flavors of the South. We’ll include meal planning tools to help you create a strategy that will work for you. Use this guide to create lasting changes so you can live better.
Food is made of three basic nutrients that provide fuel to your body: carbohydrates, protein, and fats. Knowing how the body uses each nutrient and meeting the goals below will help you build well-balanced meals that are healthy and satisfying.
Curious about how these nutrients translate into the foods you eat? Keep reading to take a look at our detailed Teladoc Health food groups guide.
Figuring out what to eat! Below you’ll find examples of foods that fall into each group. Depending on your health needs, you may be able to eat more than one serving at a meal. Use this as a guide to build a variety of satisfying meals that help you reach your goals.
One serving contains 15 grams of carbs and around 60 calories
| FOOD | SERVING SIZE |
| Apple | 1 small (4 oz) |
| Banana | 1 extra small or ½ large |
| Blueberries | ¾ cup |
| Cantaloupe or honeydew melon | 1 cup diced |
| Dried fruit | 2 Tbsp |
| Grapes | 17 small |
| Mango | ½ cup or ½ small |
| Nectarine or peach | 1 medium |
| Orange | 1 medium |
| Papaya | 1 cup cubed or ½ papaya |
| Pineapple | ¾ cup fresh or ½ cup canned |
| Plantain | ⅓ cup or ¼ plantain |
| Raspberries or blackberries | 1 cup |
| Strawberries | 1¼ cup whole |
| Watermelon | 1¼ cups diced |
One serving contains about 5 grams of carbohydrates and around 25 calories
½ cup cooked or 1 cup raw for one non-starchy vegetable choice below
| Artichoke | Green cabbage, red cabbage, bok choy |
| Arugula | Greens (collard, mustard, turnip, etc.) |
| Asparagus | Mushrooms |
| Broccoli | Okra |
| Brussels sprouts | Onions |
| Cauliflower | Peppers (red, green, yellow) |
| Cucumber | Spinach, kale |
| Eggplant | Summer squash (yellow, zucchini) |
| Green beans, wax beans, italian beans | Tomatoes |
One serving contains 15 grams of carbs and around 80 calories
| Bagel | ¼ large bagel (1 oz) |
| Beans (black, garbanzo, kidney, lima, navy, pinto, etc.) | ½ cup cooked also = 1 protein serving |
| Bread slice (reduced-calorie, light) | 2 slices (1½ oz) |
| Bread slice | 1 slice (1 oz) |
| Corn bread | 1x1 square |
| Corn | ½ cup or ½ large cob |
| English muffin | ½ muffin |
| Green peas | ½ cup |
| Grits | ½ cup cooked |
| Hamburger/hot dog bun | ½ bun |
| Hard taco shell | 2 small taco shells |
| Oatmeal | ½ cup cooked |
| Pita (6 inches across) | ½ pita |
| Plain potato, sweet potato, yam | ½ cup |
| Popcorn | 3 cups |
| Rice, pasta, quinoa, couscous | ⅓ cup cooked |
| Succotash | 1/3 cup |
| Tortilla (6-inches) | 1 small tortilla |
| Winter squash (butternut or acorn) | 1 cup |
One serving contains 6-12 grams of carbs and around 80-160 calories
| Chocolate milk | ½ cup |
| Cow's milk (whole, reduced fat, skim) | 1 cup |
| Kefir (plain, unsweetened) | 1 cup |
| Rice milk (plain, unsweetened) | 1 cup |
| Almond milk (plain, unsweetened) | 1 cup |
| Soy milk (plain, unsweetened) | 1 cup |
| Yogurt, Greek or regular (plain, unsweetened) | 6 oz |
Note: If flavored or sweetened, read the label for more details.
One serving contains 7 grams of protein and around 35-100 calories
| Beans (black, garbanzo, kidney, lima, navy, pinto, etc.) | ½ cup cooked also = 1 carb serving |
| Brisket | 1 oz |
| Cheese | 1 oz |
| Chicken, turkey, fish, beef, lamb, goat, pork | 1 oz |
| Chitterlings | 1 oz |
| Cottage cheese | ¼ cup |
| Egg substitute | ¼ cup |
| Egg whites | 2 egg whites |
| Eggs | 1 egg |
| Liver | 1 oz |
| Nut spread, no sugar added (peanut, almond, soy butter) * | 1 Tbsp |
| Nuts and seeds (almonds, cashews, pistachios, peanuts, flaxseeds, pumpkin seeds) * | 1 Tbsp |
| Tempeh (check label for carb counts) * | ¼ cup |
| Tofu * | ½ cup |
| Shellfish | 3 oz |
One serving contains 5 grams of fat, around 45 calories,
usually 0 carbs, but always check the label
| Almonds or cashews * | 6 nuts |
| Avocado | 2 Tbsp |
| Bacon | 1 slice |
| Butter, stick | 1 tsp |
| Coconut milk, canned | ⅓ cup light or 1½ Tbsp regular |
| Coconut, shredded | 2 Tbsp |
| Mayonnaise | 1 tsp regular or 1 Tbsp reduced fat |
| Nut butters (almond butter, peanut butter, cashew butter, etc.) * | 1½ tsp |
| Oil (olive oil, canola oil, mustard oil, vegetable oil, etc.) | 1 tsp |
| Olives | 8 black or 10 green |
| Peanuts* | 10 nuts |
| Pecans and walnuts | 4 halves |
| Pistachios* | 16 nuts |
| Sour cream, regular | 2 Tbsp |
* Plant-based protein foods provide quality protein, healthy fats, and fiber. They vary in how much fat and carbohydrate they contain, so make sure to read labels.
You can eat well and still enjoy yummy meals from your culture! The balanced plate model is an easy, delicious way to fuel your body. Following this format will help you fill your plate with healthy foods in the right proportions.
It’s as simple as eyeballing it. A balanced plate has 50% non-starchy veggies, 25% lean proteins, and 25% carbs. It may also include a little healthy fat.
Start with a 9-inch plate. Measure your usual plates and see how wide they are. If they’re bigger than 9 inches, try using smaller plates. You can also fill your regular plates to the 9-inch mark.
Use the Teladoc Health food groups Guide on the previous pages to help you fill your plate. You’ll find lots of tasty options to help create a variety of balanced and satisfying meals. Plugging different foods into the sections of the plate can even inspire creativity and get you out of a rut.
*These foods contain protein and carbs.
**These foods are higher in fat and sodium. Read food labels to stay within your goals.
Now that you know how to balance your plate, it’s important to consider how much you eat. When it comes to portion sizes, it can feel like the world is working against us. Restaurant servings for one can be enough for a family to share. Even the plates we use at home have gotten bigger! Luckily, you can retrain your eyes — and your stomach — to recognize what “enough” looks and feels like. Use your hand as a guide to estimate portions that will satisfy and help you reach your goals.
Knowing what to eat is only the first step. Here are some strategies you can use to enjoy healthy foods that fit your nutrition needs:
Plan and shop
Prep ahead
Get cooking
Having a snack between meals can curb hunger throughout the day. Well-planned snacks can also keep you from eating too much at meals. Snacks that contain both produce and fat or protein are your best bet. That combo will help fill you up and keep you satisfied until mealtime.
Here are a few dynamic snack duos:
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Veggie boost: Serve on a bed of baby spinach or other greens.
Flavor boost: Sprinkle with scallions, chopped poblano chili peppers, minced garlic, salt, or black pepper.
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Combine all the ingredients in a large bowl. Stir to combine and serve.
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Veggie boost: Serve with a salad of tossed greens dressed with ¼ tsp olive oil and balsamic vinegar.
Flavor boost: Add some red pepper flakes, black pepper, or garlic powder to taste.
Learning how to read food labels can help you make healthier choices. Use this guide to help you make the most of the Nutrition Facts label.
Keep in mind that the healthiest foods, like fruits and veggies, don’t have food labels.
Step 1: what’s in a serving?
Step 2: aim for less:
Step 3: aim for more:
Step 4: check the ingredients list (separate from the nutrition facts panel)
It’s okay if one meal isn’t “perfect.” But by planning ahead, you’ll be able to stay closer to your wellness goals!
This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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