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For better survival in life, we need a proper diet. Foods play a major role in one’s mood, feelings, and emotions. So to lead a healthy life, all we need is a healthy plate. A healthy plate containing every essential nutrient should be added in life.
What does a healthy plate mean? A plate that includes carbohydrates, proteins, starch, and essential vitamins.
The old pyramid of food is no longer working nowadays. The reality is that the whole food guide is critical for healthy nutrition.
There are no such restrictions on eating a meal or divesting yourself from the food you love.
But the important step towards a healthy life is to reinstate the processed food with real food. Eating healthy food makes a difference in the way you imagine, look, and feel.
Nutrients in a healthy plate:
A healthy diet should include carbohydrates, proteins, starches, and essential vitamins. So that to enhance flavor, taste, and variety.
Carbohydrates:
In a healthy diet, carbohydrate is a basic food group. It is considered that carbohydrates cause an obesity epidemic.
But there are good carbohydrates which make our diet nutritious. Food containing good carbohydrates is vegetables, whole fruits, legumes, nuts, seeds, and whole grain.
Processed fast food and refined carbohydrates are obviously unhealthy. So that should not be added to the diet.
Proteins:
Proteins in a healthy diet have the same importance as the heart in a body. It can help to maintain a healthy weight, keeping the belly full.
But obviously, we can get benefit from it by eating the right amount of it. Because food rich in proteins is seafood, white-meat poultry, milk, cheese, yogurt, eggs, soy, and beans. We should add these types of protein sources to our daily life.
Starches:
In a healthy plate, starches have their own importance. Starches have been blamed as evil, especially when it comes to weight loss.
But some starches containing fiber and essential nutrients are potatoes, beans and lentils, starchy vegetables, and whole grain.
Vitamins:
Vitamins are the pillars of a healthy diet. It enhances the flavor of food and makes it colorful. Mainly fruits contain essential vitamins.
Such as avocados, nuts, seeds, whole grain, spinach, and leafy vegetables are the main source of vitamin E. Similarly, different food has different proportions of vitamins.
How to create a healthy plate?
All the nutrients discussed above are essential to add in daily diet. But the question is how to create a healthy plate?
That contains all the essential nutrients. For this, there are available two plates of different sizes.
For children, the plate’s size is 7.25 in diameter, and for adults, this size is 9.
Take a 9-inch plate and divide it into two parts. Fill one part with vegetables. There are two types of vegetables, starchy and non- starchy vegetables.
Try to eat non-starchy vegetables if you have diabetes or any other cholesterol-related disease.
Non-starchy vegetables include cucumber, zucchini, jicama, and carrots. Fill the 1/4th of the plate with either corn, beans, or some whole white pasta.
And in the other quarter, add some beef, mutton, tofu, or grilled fish. You can add some smaller portions of your plate with bread, too, because this is what a healthy plate should have.
There comes some difficulty in making choices for healthy food. But it’s all up to you how you choose the best one?
Above mentioned nutrients are now on your plate, making it colorful and nutritious.
In addition to all these nutrients, you can add dairy products to your diet. For example, a cup of low-fat milk, yogurt, or 1 ounce of cheese.
All these dairy products add extra nutrition to your diet. Along with these, a serving of fruits like bananas, apples, oranges, and berries can also add mineral, fiber, and water to your diet.
Healthy plating is a straightforward trick to eat a healthy diet. A healthy diet contains a tasty, varied, and nutritious diet.
