Are you tired of not eating well, doing weird, eccentric, or too strict diets? You have to try the healthy plate method. Not only does it help control weight but it is key to having a healthy and balanced diet by eating the correct amount of vegetables, proteins, and carbohydrates.
WHAT IS THE HEALTHY PLATE METHOD?
The healthy plate method helps you visually know how much to eat and allows you to forget about the scale to weigh food. The first thing you should do is imagine a plate and mentally divide it into 2 lines so that you have 3 servings. Divide the plate into 2 halves and then divide one of them into two halves (that is, the plate must be divided by one half and two quarters)
- In the middle will go vegetables and greens. You can eat vegetables of all colors and sizes, although it is always best to eat seasonal products. Whether cooked or raw, vegetables provide us with water, very few calories and are rich in fiber, vitamins, minerals, and antioxidants.
- In one of the rooms you can serve foods rich in carbohydrates, that is, cereals: whole wheat, barley, quinoa, oats, and meals made with these ingredients, such as pasta. Remember that you should always opt for whole grains. Not only because they contain more fiber, but also because refined cereals such as white bread or white rice contain a higher glycemic index and have a greater impact on blood sugar control and excess weight. In this room, you can also put tubers, like potatoes. And they will always be better if they are boiled or baked.
- In the piece of plate that you have left (the other quarter) you will put the protein foods. Or put another way, the time has come for meat, fish, eggs, and legumes. You must give preference to legumes, blue and white fish, and white meats such as chicken, turkey, or rabbit. Although you can eat red meat, limit its intake, and of course, if you want to lose weight, forget about processed meats such as bacon or cold cuts.
Thus, the plate will be made up of 50% vegetables, 25% cereals, and another 25% protein foods. As you can see, the type of carbohydrates in this diet is more important than the amount because some sources of carbohydrates such as vegetables, fruits, whole grains, and legumes are much healthier than others.
AND ALSO … USE OLIVE OIL
To make it a rich and healthy diet, use olive oil to season or cook your dishes. If it is extra virgin even better. Olive oil can reduce the risk of stroke from high blood pressure and high cholesterol. According to a study by the University of Bordeaux in France, the risk of a cardiovascular accident is 41% lower in people who regularly use olive oil compared to those who never use it.