Eating healthy does not mean having to eliminate typical dishes, which identify us so much with our culture.It means that we have to learn to eat in a balanced way to obtain the best benefits of food.
The plate method allows us to choose food, but working on the size of the portions.We prefer not to talk about diets but of healthy eating, that is, we must learn to eat in a balanced way taking into account our personal tastes and needs.
The plate method is a simple strategy to learn to feed us.The method bases its strategy on the three "s":
• Taste: we include different meals of our culture
• Health: He teaches us the size of the portions, eating healthy is not a diet, we must not stop eating what we like but the portions are limited
• Simplicity: the dishes are simple, they are easy to teach to eat in a balanced way
It is a dish of approximately 9 ”inches or 22.8 cm divided into several parts (3 in total).First we have a half that will be full of vegetables.
The other half is divided into 2. A quarter of the plate will be the starch that is what raises the levels of glucose tortilla, integral rice
The other room is protein: regenerate the muscles
Finally, we can add drinks without calories and a portion of fruit.
This tool focuses that half of the plate are vegetable without starch because they have few kilocalories, with the fiber we help ourselves to feel more satiety.
The interactive tool of this dish of the American Diabetes Association and with which you can practice the assembly of your food dishes in the following link:
This tool shows the dish with its different options.You can practice the assembly of your dish with this tool that gives you different options and tips of the food you choose.
The steps suggested for assembly of this dish are the following
• Using your dinner dish, draw a line from top to the middle of the plate.Then divide the left half again, in the middle, so that the dish is divided into three sections.
• Fill the largest section with vegetables without starch, such as: spinach, carrot, lettuce, vegetables, cabbage chineBetarraga or beet, peppers, turnip
• Now, in one of the smallest sections, place grains and starch food such as: whole grain bread, such as wheat or integral rye integral cereal of whole grain and high content of cocid cereal fiber such as oatmeal, corn semoline, corn, crushed cornor rice semolole, noodles, dal (Indian lentil soup), torques and arverbasses kitchens, such as pintos or face beans or face potatoes, peas or peas, corn, pallars, sweet potato, sweet potato or sweet potato, squash or pumpkin cookies and papitas, totoposor chips with low fat content, pretzels and popcorn without fat
Heo Pork as a sirloin or spine, tofu, eggs, cheese with low fat content
• Add a portion of fruit, dairy product, or both if your plan allows it.
• Choose healthy fats in small quantities.Use cooking oils.You can add to salads some healthy ingredients such as dried fruits, seeds, avocados and dressing.
• To complete your dish, add to drink low calorie drinks such as water, coffee or sugar without tea.
We also share information aboutThe different foods that this tool contains as well as its benefits.
Benefits of vegetables without starch: they are full of vitamins, minerals, fiber and phytochemicals, and have few carbohydrates and calories.The best options are fresh, frozen and canned vegetables, and vegetable juices without sodium, fat or additional sugar.
Examples: chard, artichoke, celery and others.
Benefits of starch vegetables: starch vegetables are excellent sources of vitamins, minerals and fiber.The best options are those to which fat, sugar or sodium is not added.Examples: banana, potato, pumpkin, among others.
Protein benefits: meat and meat substitutes, such as soy and cheese products, are excellent protein sources.Examples: meats, chicken fish, among others.
