Healthy Eating Plate

How do I fill my plate with adequate nutrients for each meal?

Plating food is often an afterthought, but it is actually viewed by dieticians as an extremely important part of food preparation. We are what we eat, and we eat what we plate. 

To achieve proper nourishment daily, our bodies need a variety of nutrients. You might be wondering; how exactly can I get the right nutrients on my plate during each meal? Fortunately, there are a few simple guidelines we can follow to help us plate healthy, balanced meals.

Please note, the below are just rough suggestions as to how we should design our plates. 

1)    Non-starchy fiber (½ of the plate)

By filling half of our plates with non-starchy vegetables, we can work on meeting our vegetable requirements for the day. Low-starch vegetables are high in antioxidants, minerals, vitamins, and provide an excellent source of daily fiber. Some examples of low-starch vegetables include zucchini, artichoke, squash, bok choy, and spinach.

2)    Lean protein (1/4 of the plate)

Adding lean protein to our plate helps to improve overall health and body function. Protein can also keep us feeling full, helping us to manage our cravings throughout the day. Examples of lean protein include salmon, tuna, beans, legumes, low-fat tofu, and low-fat yoghurt.

3)    Grains (1/4 of the plate)

Whole grains specifically are a vital part of our bodily functions. Complex carbohydrates, fiber, and vitamin B can be sourced from whole grains. Whole grains are also important for helping us feel full. Furthermore, whole grains are linked to fighting other adverse conditions such as diabetes by managing blood sugar levels and lowering cholesterol. 

Remember, these are just basic guidelines to follow. Based on your age, gender, and specific health issues, tailoring portion sizes and calories with a physician and dietician is highly recommended. Getting our daily requirements seems difficult at first, but with a little attention to detail, these guidelines can get you on the right track!