Thursday, January 9th, 2014

Learn to Balance Your Plate

When it comes to a healthy diet, balance is the key to getting it right. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
So how do you choose a healthy eating plan? No idea to define it right. Guardian Health Chronicle divides all the essential food that balance your plate into five groups. Read down…

Fruit and vegetables are a vital source of vitamins and minerals. It’s advised that we eat five portions of a variety of fruit and vegetables a day. Here are some simple ways to include fruits and vegetables in your diet:

  • • Glass of fresh fruit juice with your breakfast.
  • • Berries or other fruit sprinkled over your breakfast cereal.
  • • Portion of dried fruit as a mid-morning snack
  • • A salad with your lunch
  • • A portion of steamed vegetables with your evening meal
  • • Sweet fruit such as strawberries as a desert

Starchy foods and carbohydrates should make up around one third of everything you eat. So include potatoes with skin, whole grains like brown rice, wheat, and fibre and more vitamins and minerals.
Here are some ideas on how to bring whole-grain into your daily diet;

  • • Look for whole-grain cereals such as porridge oats, or wholegrain bread to toast for your breakfast.
  • • At lunch opt for more protein than carbs as a large carbohydrate meal can leave you feeling sleepy.
  • • There are many ways of cooking potatoes to go with your evening meal, such as making wedges, mashing potato, boiling, roasting and even shallow frying.
  • • Switch from what you normally buy to whole grain pasta and rice instead of white.

Meat, fish, eggs and beans are a good source of protein, vitamins and minerals such as iron, zinc and B vitamins. It is also one of the main sources of vitamin B12.

Milk and dairy foods such as cheese and yoghurt are good sources of protein. They also contain calcium, which helps to keep your bones healthy. here are some ways of adding it to your diet;

  • • Obvious, but pouring milk over your cereal
  • • Some dried fruit contains small amounts of calcium so try sprinkling some over your cereal or eat a handful as a snack.
  • • Eat a spinach-based salad with toasted almonds or sesame seeds sprinkled over it.
  • • Have a cheese sandwich for a lunch on the go.
  • • Have a mug of warm milk, or hot chocolate made with milk before bed

Be Careful with Sugars, Salts, and Fats. It’s important to include these a little bit in your diet, all you must understand is about finding the correct balance. Here ways of replacing your bad fats/sugars with better versions.

  • • Cook food with vegetable oil instead of butter or lard.
  • • Warm olive oil can be used on bread as a replacement for butter or margarine.
  • • Make a salad dressing out of virgin olive oil rather than using salad cream or mayonnaise.
  • • Find alternatives for your unhealthy snacks, you could snack on seeds, nuts, raw vegetables or fruit rather than chocolate or crisps.
  • • Grill meat and fish rather than frying it to reduce the fat content. When grilling meat you should make sure that there is drainage for the fat so that it doesn’t stay in the meat.
  • • Look for lean meat in the supermarket and always cut off fatty excess on meat before cooking.
  • • Choose reduced-fat dairy produce.
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Category: Diet Chart
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