Raw or steamed vegetables can be eaten as such or as salads after springing a few drops of olive oil. The more and greater the variety of vegetables you eat, the better. Vegetables: Vegetables occupies the most space in the plate. Fried meat items (like KFC) and fried fish (popular in South India) should also be avoided. Choose better sources of proteins like pulses, nuts, fish, meat in the right amount. Healthy Proteins : Healthy proteins occupies another quarter of the Healthy Eating Plate. Trans fats like the ones found in chips, fries, should be totally avoided.ĪLSO READ : A Guide on choosing the Healthy Fats Choosing healthy cooking oils like the Olive oil and Canola oil (mono-unsaturated fatty acid rich oils) rather than butter, vanaspathi etc. Limit the use of white rice and white bread that are more popular in the Indian markets nowadays.įats : Denoted by a small bottle of oil on the top left of the Healthy Plate. Examples of whole grain food includes whole-wheat bread, brown rice, whole-grain pasta. Give more emphasis on eating whole grains instead of refined and polished grains. The choice of the whole grains is according to your taste and geographical location. Whole Grains : One quarter of the plate should be whole grains. The concept of the Healthy Eating Plate is based entirely on science. The Healthy Eating Plate helps consumers make the healthiest choices-whole grains, a colorful variety of vegetables, and a healthy selection of proteins from fish, poultry, nuts, or pulses. Kindly see the image above to better understand the idea of the Healthy Eating Plate. The plate shows the proportions in which various nutrients should be included in every meal. Healthy Eating Plate is a conceptual plate created by a team of experts at the Harvard School of Public Health and Harvard Medical School. So here we go… What is Healthy Eating Plate? Interested? Let’s do this by answering some simple questions. Be actively staying away from being overweight, obesity, cancers and non-communicable diseases like diabetes and hypertension.Be self sufficient to plan every meal in the most healthiest way without spending time calculating calories!.Be able to choose the best available food in the market.
This article is about the very popular “healthy eating plate” developed by experts at the Harvard Medical School and Harvard School of Public Health. Compared to sweets, fruit is fairly low in calories, has no added sugar (just natural sugar) and is loaded with vitamins, minerals, fiber and water.Are you confused after reading hundreds of articles by nutritionists who recommend you to eat exactly 1200 calories a day? Are you looking for a simpler solution that can help you choose the healthiest food in an easier and a better way? Well, you don’t have to look any further! This article is for you. Try to choose dairy foods that contain little-to-no added sugar and that are lower in fat.Ī serving of fruit - like ½ cup of berries, a small apple, banana or orange - also makes a great dessert. Dairy foods vary in fat and calories, and some products, such as yogurt, are commonly sweetened with sugar. In addition to these foods, you can also have a serving of dairy - such as 1 cup of low-fat milk or 6 ounces of plain low-fat yogurt or 1 ounce of cheese - which gives you additional vitamins minerals and protein. Healthy grains and starchy foods include brown rice, quinoa, whole wheat pasta and barley, baked or mashed potatoes (with the skin) as well as roasted or boiled turnips and butternut squash. Grains and starchy foods vary in calories, fat, sugar and fiber, but they are all higher in carbohydrates. Fill up to a quarter of your plate with whole grains or starchy foods Leaner meats like those listed above will have fewer calories, as they don’t contain much fat.ģ. Protein foods vary in calories, but are low in sugar. Make the next quarter of your plate protein foods, such as chicken, lean meats like pork or beef tenderloin, fish, eggs - and even lentils and beans, which can also double as starches. Fill a quarter of your plate with lean protein
Remember, frozen veggies like broccoli, green beans and spinach are just as good for you as fresh, so keep a few bags of them on hand as backup. By simply filling half of your dinner plate with non-starchy veggies, you can easily meet half of your daily veggie target, which is 3 cups per day for men and 2 ½ cups per day for women. These types of veggies are naturally low in calories and sugar and are rich in fiber. Start with non-starchy veggiesįill half of your plate with non-starchy veggies, such as leafy greens, Brussels sprouts, broccoli, green beans and peppers. Take the guesswork out of preparing a nutritious, balanced and satisfying meal with this 3-step guide to building a healthy plate.