What does your healthy plate look like?
What does you Healthy plate look like??? According to choosemyplate.com…our healthy plate should consists of 1/2 vegetables and fruit…1/4 Protein, 1/4 whole grains….
The sections of the Healthy Eating Plate include:
Vegetables: Eat an abundant variety, the more the better. Limited consumption of potatoes is recommended, however, as they are full of rapidly digested starch, which has the same roller-coaster effect on blood sugar as refined grains and sweets. In the short-term, these surges in blood sugar and insulin lead to hunger and overeating, and in the long term, to weight gain, type 2 diabetes, heart disease, and other chronic disorders.
Fruits: Choose a rainbow of fruits every day.
Whole grains: Choose whole grains, such as oatmeal, whole wheat bread, and brown rice. Refined grains, such as white bread and white rice, act like sugar in the body. Eating too many refined grains can raise the risk of heart disease and type 2 diabetes.
Healthy proteins: Choose fish, poultry, beans, or nuts, which contain healthful nutrients. Limit red meat and avoid processed meats, because eating even small quantities of these on a regular basis raises the risk of heart disease, type 2 diabetes, colon cancer, and weight gain.
Healthy oils: Use olive, canola, and other plant oils in cooking, on salads, and at the table, because these healthy fats reduce harmful cholesterol and are good for the heart. Limit butter and avoid trans fat.
Water: Drink water, tea, or coffee (with little or no sugar). Limit milk and dairy (1-2 servings per day), and juice (1 small glass a day), and avoid sugary drinks.
The sizes of the sections suggest approximate relative proportions of each of the food groups to include on a healthy plate. They are not based on specific calorie amounts, and they are not meant to prescribe a certain number of calories or servings per day, because these numbers vary from person to person. The aim of the Healthy Eating Plate is to illustrate one way to put together a healthy meal that fits within the guidelines of the Healthy Eating Pyramid,
So how did I do?
My cup of vegetable is on my sandwhich…which has 2 oz of lean protein in the form of Chicken Breast..and it is all on whole wheat bread, served along with fresh pineapple,blackberries and raspberries..with 1/3 C of low-fat cottage cheese…
I think I did really good…what’s on your plate????