Do you know the healthy plate method?

Via Pinterest

This diet was born in one of the most prestigious universities in the United States, Harvard. Eating a complete, varied and balanced diet is what the body needs. That’s why nutrition experts at the Harvard School of Public Health put together a guide to creating healthy, balanced meals that can be served on a plate or take them in a tupperware. In this way, you can eat everything (or almost) but with the right proportions.

What is the healthy plate method?

The healthy plate method helps you visually know the quantities to eat and allows you to forget about the scale to weigh food. The first thing you should do is imagine a dish and mentally Divide it into 2 lines so that you have 3 portions left. Divide the plate into 2 halves and then divide one of them again into two equal halves (that is, the plate must be divided into one half and two quarters)

Vegetables and vegetables will go in the middle. 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, i.e. cereals: Whole wheat, barley, quinoa, oats and foods made with these ingredients, such as pasta. Remember that it is much better to always opt for whole grains. Not only because they contain more fiber but 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, such as potatoes. And they will always be better if they are boiled or cooked in the oven. On the piece of plate that you have left (the other quarter) you will put protein foods. Or put another way, the time has come for meat, fish, eggs and legumes. It is important that you give preference to legumes, blue and white fish and white meats such as chicken, turkey or rabbit. Although you can eat red meat, limit your intake and of course if what you want is to lose weight, forget about processed meats such as bacon or sausages.

Thus, the plate will consist 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 quantity 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 cardiovascular accident due to high blood pressure and high cholesterol. According to a study by the University of Bordeaux in France, the risk of cardiovascular accident is 41% lower in people who regularly use olive oil compared to those who never use it.

Accompany your plate with a piece of fruit. As with vegetables, if they are in season, much better.

Regarding cooking You should opt for grilled, baked, boiled, papillote and steamed foods and avoid fried and battered foods.

And finally, don’t forget to hydrate yourself properly with water, avoiding sugary drinks.

For children you can also use the healthy plate method

The healthy plate method is advisable for adults and children because it is a diet that provides all the nutrients that the body needs. Therefore, it can be done as a family. In fact, children can create their own healthy plate method using Nutriplato, a project of the Sant Joan de Déu Hospital together with Nestlé that helps the little ones improve eating habits and prevent childhood overweight and obesity.

Examples of healthy dishes

Baked sea bass with potatoes and stew

Sea bass is one of the leanest white fish since it has very little fat. Together with its high content of proteins of biological value as well as vitamins and minerals, they make it a perfect fish to consume frequently. For the garnish, potatoes are ideal along with the vegetables in the stew.

Lemon chicken with wild asparagus and brown rice

Chicken provides proteins of high biological value, that is, those that contain the 9 essential amino acids and are found in foods of animal origin. You can accompany it with some brown rice with sautéed asparagus.

Couscous with green beans and grilled salmon

Grilled vegetables with sardines: Choose your favorite vegetables (in season) and grill them. If you accompany it with whole wheat toast with tomato and a couple of sardines on top, you have a very healthy and complete dish. The sardine is a blue fish that, although it contains more fat than the sea bass,is a great source of omega-3 that helps reduce cholesterol and triglyceride levels, in addition to containing vitamins such as A, D and E.

Complete the healthy plate diet with a good dose of exercise, whether outside or at home.