HEALTHY PLATE MODEL
The healthy plate method is a simple tool used for planning meals. It results in tasty meals that are good for you, boost energy, and keep you feeling satisfied.
It helps you control portion sizes of starchy, carbohydrate-containing foods that have the most impact on blood glucose levels.
We have found a ton of success with this concept as it focuses on eating more non starchy vegetables, which are low in carbohydrate and calories and high in vitamins, minerals, and fiber. It also helps you get enough lean protein.
This easy-to-follow Healthy Plate Model can make meal planning much simpler, more balanced, and good for you in the long run.
Try setting up your lunch and dinner plate to look like the following:
1. Vegetables:
Start off by filling 1/2 of your plate with vegetables (at least two kinds). Vegetables are high in fiber, antioxidants, vitamins and minerals, and loads of goodness for your body.
2. Protein:
Next, fill 1/4 of your plate with protein. Select a portion approximately the size of the palm of your hand. Emphasize omega-3 rich fish, lean meats, eggs, and enjoy plant-based alternatives such as beans, lentils, tofu, and nuts and seeds.
3. Complex Carbohydrates:
Fill the last 1/4 of your plate with unprocessed, fibre-rich whole grains or starchy vegetables. Examples include: quinoa, brown or wild rice, sweet potatoes, squash, bulgur, oats, barley, etc. Try to limit refined and processed carbohydrates at your meals.
4. Fluid:
Satisfy your thirst with water. Drink water regularly throughout your day to stay hydrated.
The Healthy Plate Model simplifies meal planning by dividing your plate into four sections:
Vegetables: Fill half of your plate with a variety of vegetables, providing fiber, antioxidants, vitamins, and minerals.
Protein: Occupy a quarter of your plate with protein sources such as lean meats, fish rich in omega-3, eggs, or plant-based alternatives like beans, lentils, tofu, nuts, and seeds.
Complex Carbohydrates: Use the remaining quarter for unprocessed, fiber-rich whole grains like quinoa or starchy vegetables such as sweet potatoes. Avoid refined and processed carbs.
Fluid: Keep hydrated with water throughout the day, satisfying your thirst and promoting overall health.