"What Does A Healthy Plate Consists Of"

Welcome back! Today, we are going to chat about what makes up a healthy plate. This is going be a quick series all about nutritious food, so get ready to expand your knowledge on the awesomeness of healthy eating.

In our last blog, we talked about how healthy food is making a comeback, but now let's dive into what a truly healthy plate should have. You know, a lot of folks think that healthy food is boring and tasteless. I totally get it—I used to struggle with that too. I've seen my friends and siblings chow down on oats and protein bars, which I couldn't stand. And while I didn't mind some greens, like certain veggies, others seem to love munching on bitter gourd, kale, eggplant, swiss chard, and all that jazz. But guess what? Healthy food is so much more than just greens! Don't worry, we'll cover all the delicious ways to enjoy them, along with other important ingredients. So, let's dig in and discover the true goodness of a healthy plate!  

Many of you might be wondering, why is it important to have a healthy plate? Well, let me tell you! Having a balanced diet that includes nutrient-rich and high-fibre foods can actually lower your risk of developing chronic diseases in the long run. We often refer to a healthy plate as 'My Plate.' It's not just about eating healthy food, but also about having the right proportions and knowing how much to eat. Different types of food have different calorie contents, and each person has their own unique dietary needs. Nowadays, a lot of people tend to overeat. It could be due to various reasons like emotions, tempting food, difficulty in controlling food intake, not feeling satisfied, food cravings, or even a direct addiction to food.

Let’s dive into more depth of how helpful is My Plate and What should it consists of.

A plate consists of different Groups. Different food groups have different nutrients and health benefits. If you regularly skip a group, over time you won't get the best nutrition.

The groups: -

·       Polysacharide

·       Fruits

·       Vegetables

·       Protien

·       Oil and Fats

·       Lifestyle

1.    Polysaccharides: - These are best in their natural form. For example, millet grains, oats, rye sourdough bread, and wild rice. It is important to limit the amount of processed white flour products that you eat.

2.    Fruits: - It is the second quarter of the plate. It is the healthiest and most notorious. You can also substitute fruit by eating vegetables.

3.    Vegetables:- It's the largest sections on the plate. That's because vegetables provide many of the vitamins and minerals we need for good health. Veggies are naturally low in calories, and the fibre in them helps us feel full.

4.    Protein: - Good protein is from fish, beans and legumes, nuts, seeds, soured milk products, eggs, and meat. A better ratio of vegetable protein would benefit almost all of us. Foods include Fish, Poultry, Beans, Peas, Eggs, Seafood, Seeds, Tofu, Cottage Cheese, etc.

5.    Oil and Fats: - Oils and fats are the most valuable in healthy super foods, such as nuts, avocado, and fish. Good quality butter and cold pressed vegetable oils are also suitable. Don’t eat margarine, and limit other industrially modified fats and oils.

6.    Lifestyle:- Overall, natural and locally produced bio foods are better than processed or ready meals and low quality mass-produced and imported foods. In addition, you should also get some exercise outdoors, sleep well, spend time with friends, and be in a good mood!

Let’s now understand how to incorporate “My Plate” into our daily life’s: -

• Choose variety: The best meals have a balance of items from different food groups.
• Make half of your plate vegetables and fruits.
• Make at least half of your grain servings whole grains.
• Drink fat-free or low-fat (1%) milk and water instead of soda, sports drinks, and other sugary drinks.
• Avoid large portion.
• A reminder that staying active is also important in weight control. 

 

I'd be happy to share my personal perspective on trying to eat healthy and some great salad experiences I've had.

During my internship in the US as a kitchen intern, I encountered a unique concept at the salad station. It was a "make your own salad" setup with over 25 ingredients to choose from. There were different types of greens, nuts, cheese, dressings, protein options, and various veggies. It was quite fascinating to see people combining nuts, greens, and veggies in their salads, which was something I hadn't considered before.

Throughout my internship, I would experiment with different combinations during my breaks, and it never failed to impress me. It was like a buffet setup, which taught me about portion control and creating a well-balanced plate. Of course, there were times when I indulged and filled my plate to the maximum, but overall, it gave me valuable insights and the tips I mentioned earlier were really helpful. It's all about finding the right balance and portion size for a satisfying meal, which is also emphasized in restaurants.

Even when food was served to the guests it was made sure that the plate consists of the 3 Vital Things that a plate should consits of which is

Startch

Proties

Carbohydrates

Few Examples like:-

-        Sea bass (protien)  was served with asparagus (carbohydrate) and rice (startch).

-        Filet Mignon (protien) was served with brussel sprouts (carbohydrates) and mashed potatoes (startch).

-        Airline Chicken (protien) was served with rainbow carrots (carbohydrates) and garlic bread pudding (startch).

-        Maple Glazed Salmon (protien) was served with broccolini (carbohydrates) and wild rice (startch).

These are few explames where I have personally worked and understood how a perfect plate should be.

The upcoming topic is quite intriguing, as it is often overlooked in discussions. Stay tuned for more, and I hope the information provided has been helpful. If you decide to create your own ideal plate, please let me know in the comments section.

Happy Eating! Healthy Food Healthy Life!