How To Make a Balanced Plate?
It can be difficult to decide what you should put on your plate when so much nutrition information is thrown at you. Do you need to focus more on fats that are good for your health? Should you eliminate carbs? Eat raw? What about meat or no? There are many different health and food preferences, so every plate will look different. However, you can still build a healthy plate regardless of whether or not you love meat.
The US has identified five main food groups that people should consume: grains, fruits and vegetables, dairy, and protein. It's not quite that simple, as each food group also has subgroups. The veggie group includes subgroups such as dark green veggies like broccoli, kale and peppers; red and orange foods like acorns squash and red bell peppers; starchy vegetables like green peas or potatoes and other vegetables like mushrooms, avocados and eggplant.
MyPlate's general portion guidelines include the following:
How to Balance a Plate
Here are nine tips to help you create a plate full of nutrients.
Look for proteins, fats, and fiber.
Protein, fiber and/or fat will keep you satisfied. These ingredients will take longer to be digested in your body. This means you won't find yourself rummaging around the refrigerator an hour after eating. Add whole grains to your diet for more fiber - quinoa or brown rice work well! You can also eat lean meats, lentils, and beans for protein. Do not be afraid to eat healthy fats, such as avocado, yogurt with full-fat, and nuts or seeds.
Take a look at how the food is cooked.
If you deep fry vegetables, they will lose nutritional value. Consider how the food is prepared, not just what'son your plate. Cooking with healthy oils, such as olive oil or avocado oil can make your food taste great while also adding good fats. It is best to sauté and bake rather than fry. Consider eating vegetables raw and boiling grains with water or vegetable broth.
Please use your hands
Use your hands to determine the correct portions. In general, the palm of your hand equals one serving (so, if it takes both your hands to pick up your steak, you're eating too much). A serving of whole grains, like rice, is equal to your fist. For fats (oil or butter), it's about half a finger.
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Green is great.
Dark leafy vegetables (like spinach and kale) are more nutritious than those of lighter color. Choose iceberg lettuce over spinach and kale. They are packed with antioxidants, vitamins C and K, magnesium and potassium. Your body craves these foods!
Choose whole grains or fibers that are not processed.
While you can find grains and fiber in some grocery aisles. You can also find fiber in packaged foods, such as cheddar popcorn, rice in flavor-packed packaging, or high fiber bars. Concentrate on fiber sources that are not processed, such as air-popped corn, quinoa and brown rice.
Increase your water intake.
Eating balanced also implies Drinking balanced. Drink 8 glasses (8 oz) of water every day and avoid sugary drinks and juices. It will aid in digestion and hydration.
Colorful
You'll automatically get the nutrients you need by making your plate colourful. You can choose the rainbow, which includes dark leafy greens and red, orange and yellow fruits and vegetables. Save white foods for whole grains, potatoes, cauliflower and other whole grain products.
Calcium, not milk.
MyPlate suggests dairy with every meal. However, the debate is whether or not you need to consume it. Experts recommend consuming calcium instead of dairy. Calcium can be found naturally in foods such as almonds, spinach, and sardines. Don't fear full-fat dairy if you want to go for it. Pay attention to the portion. You can also get calcium from full-fat yogurts, almond milk or shredded cheese.
Remember to take care of yourself.
A healthy diet should include indulgences that are not guilty. You don't have to give up the good things, such as ice cream or sweets, just because you are eating healthily. As long as your portion sizes are controlled, you can enjoy some salty and sweet foods. You can enjoy a few squares of dark chocolate, red wine or tortilla chips with salsa at night.