Don't forget to put them all on your plate!
We have heard that it is important to eat vegetables, that we should avoid fried foods, take care of the amount of food we eat per day, and surely also that you should eat at least 5 times a day but what does an obtainable, healthy plate look like? According to Harvard University, "the good food plate" or "the healthy plate" should require healthy, varied and balanced foods, that keep in mind the 5 pillars of nutrition:
What are the five guidelines of nutrition?
1. Sufficient: quantities that guarantee the energy and nutrient needs.
2. Varied: different foods at each meal use different culinary techniques.
3. Complete: the meal should contain all the macronutrients necessary for the proper functioning of the organism.
4. Balanced: there must be the correct contribution of macronutrients according to their daily needs or to the standard distribution.
5. Harmless: it does not imply health risks (pathogenic microorganisms or toxic contaminants).
The main message of the healthy plate is to focus on the quality of the diet.
These five guidelines should be applied to your daily reality, you do not have to eat 5 times a day as some people specify, that will depend on the situation in which you are and according to which is the best option in terms of mealtimes, you should not drink 8 glasses of water a day, these will be calculated according to your weight, likewise you may not stop eating fruit after five o'clock in the afternoon because it is "harmful".
Recommendations for a sustainable healthy diet:
Make the majority of your meals vegetables and fruits - ½ of your plate: Try to incorporate color and variety, and remember that potatoes do not count as a vegetable on The Healthy Eating Plate because of their negative effect on blood sugar.
Choose whole grains - ¼ of your plate: Whole and intact grains - whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods prepared with these ingredients such as whole wheat pasta - have a more moderate effect on blood sugar and insulin than white bread, white rice, and other refined grains.
Protein value - ¼ of your plate: Fish, chicken, legumes (beans/legumes/legumes/beans), and nuts are healthy and versatile sources of protein - they can be tossed in salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.
Healthy plant oils - in moderation: Choose healthy plant oils such as olive, canola, soybean, corn, sunflower, peanut, or others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that "low fat" does not mean "healthy".
Drink water, coffee, or tea: Omit sugary drinks, limit milk and dairy products to one or two servings a day, and limit juice to one small glass a day, better eat whole fruit. you can drink infusions such as ginger tea, and chamomile tea as they are very good for inflammation, always prioritize water intake according to your weight and daily physical activity.
Stay active: Stay active is also important in weight management. Do strength exercises combined with cardio to increase muscle mass and improve endurance.
Remember to always adapt everything to your goals and daily lifestyle, that's why you should always count on a professional such as a dietitian or nutritionist to guide you on how you should eat, the amounts of proteins, carbohydrates, and fats that should go on your plate in a specific way, and together with Clean Eatz you can satisfy your requirements with the tasty healthy dishes offered.
