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    • cal23-August-2022 adminAparna Iyer

      How To Follow A Healthy Food Plate Method?

    • It is time to stop falling for the small aesthetic cutlery and look for the right plate size. We often fail to understand how important the size of our plate is. However, it is true when said, "right plate size will help manage and reduce weight," as it keeps a check on calories and controls portion size. 

      That is where the suitable food plate method applies. Awareness of the proper food plate method helps you check the quantity of food and calories. In addition, the appropriate food plate method ensures you do not overeat or go hungry to build muscles.

      Table Of Contents

      1. What Is A Food Plate Method?

      2. Steps To Follow Food Plate Method

      3. Dietitian's Recommendation

      4. The Final Say

      5. FAQs

      What Is A Food Plate Method?

      The proper food plate method is a technique of dividing meals into appropriate proportions. This method makes you understand your body's requirements. The plate method helps in weight management and can help people control their sugar level and intake of carbohydrates. It is easy to apply and ensures a healthy balance of nutrients in your diet.

      Steps To Follow Food Plate Method

      1. Choosing The Right Plate Size 

      The first step is to choose the correct plate size. The size determines what amount you should eat. Therefore, make sure to use the same plate size when you eat.  Choose the same plate regularly so that the portion sizes are not hampered. Once you select the right plate size, you can divide the plates into equal sections and fill them with the maximum amount of food. 

       2. Filling Up The Plate

      The next step is to divide your plate into equal portions. Fill your container with raw vegetables and fruits like broccoli, cauliflower, celery, eggplants, cabbage, cucumber, etc., as every colour has its antioxidant properties. Also, you should decide the maximum and minimum portion of all these elements. 

      3. Incorporate Non-Starchy Vegetables

      After filling up your plate with fruits and vegetables, the next step is to include lean protein in your plate. Protein helps in growth and maintenance and repairs the muscles. You can incorporate proteins like beans, lentils, and dairy products into your diet to maintain a healthy weight. 

      4. Include Carbohydrates 

      After adding fruits and vegetables, fill the last quarter of your plate with carbohydrates as they are the primary energy source, vital for overall growth. If you want to lose weight, restricting simple carbs and incorporating complex carbohydrates in your diet will give positive results. They are rich in fibre, digested slowly and supply a steady release of glucose in the bloodstream. 

      5. Good Fats 

      The food plate method is not complete without healthy fats. Fats like omega-3, omega-6 fatty acids, and polyunsaturated fats are healthy.  Some sources of healthy fats are nuts, avocado, chia seeds, etc. 

      Dietitian's Recommendation

      The food plate method is easy to follow, even without the guidance of a dietitian. The food plate method's main aim is to ensure you get all the nutrients correctly. You can also plan your meal a week before and stock your kitchen accordingly to avoid missing any element.  

      Therefore, the food plate method has been helpful for many of my clients who are still practising it. Following it can be highly beneficial for you as well. If you ever get stuck while practising this method, the best way is to consult a nutritionist or health expert.

      -Dietitian Lavina Chauhan

      The Final Say

      The food plate method is not about the aesthetics of cutlery but choosing the correct plate size as it helps control the portion of your food. Therefore, it is essential to select the container size so the food portion sizes are not disturbed. The food plate method helps you watch macronutrients and micronutrients in your daily diet. You can add or reduce any nutrient according to your health goal.

      FAQs

      1. What does it mean to eat right?

      Eating right means choosing food from various groups to get the nutrients your body needs, like eating green leafy vegetables, orange vegetables like carrots, sweet potatoes, etc.

      2. What should you eat first in a food plate method?

      One should start with vegetables and protein and end with carbs as it keeps you satiated and can help reduce your sugar level.

      3. Is the right food plate method effective?

      When it comes to reducing weight and controlling diabetes, the correct food plate method is as beneficial as calorie counting and other meal planning methods.

       

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