A plate of healthy food made by the Nutrition Scientists of the Harvard TH Chan School of Public Health, and the editors of Harvard Health Publications is a guide to preparing balanced, healthy meals. - Whether it is served on a plate, Or put it in the food box. Keep a copy of it in the fridge, so that it reminds you every day to make healthy, balanced meals!
Source of healthy food: Healthylogo
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➤Make fruits and vegetables the biggest part of your meal -
Try to eat many colors and many types of fruits and vegetables. And remember that potato is not considered a vegetable in a healthy food plate, because eating potatoes has a negative effect on blood sugar, or 'blood glucose'.
➤Eat most of the whole grain or whole grains -
Whole and Whole Grains - Whole wheat, barley, millet, jawar, jay, 'brown rice' or unprocessed rice, and foods made from them, such as bread made from whole wheat - bread made from flour, 'WhiteRice', Other processed grains have less effect on blood sugar and insulin.
Source of healthy food: Healthylogo
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| energy-giving-food |
➤Protein strength -
Fish, poultry, lentils, and walnuts are sources of healthy and versatile protein- They can be put in Salad, Red meat should be eaten less, and stay away from processed meat, such as bacon and sausages.
➤Healthy plant oil or vegetable oil -
Choose healthy vegetable oils, such as olive or 'olive', canola, soybean, sunflower, peanut, mustard, etc. oils. And stay away from parsley hydrogenated oils because they contain unhealthy trans fats. Remember, foods do not become "healthy" simply because they are low or zero fat.
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➤Drink water, tea, or coffee -
Stay away from sweetmeats, eat only one or two servings of milk and other milk-based foods a day, and drink at least a small glass of fruit juice a day.
➤Remain active -
To remind you of the red color on the placemat of the plate of healthy food, That staying active is also necessary for weight balance.
➤The main message of a healthy food plate is about "dietary quality", or the quality of the diet.-
1 It is more important to think than to pay attention to the number of carbohydrates, What types of carbohydrates we eat in our diet because of some sources of carbohydrates - Such as vegetables (other than potatoes), fruits, whole grains, and lentils - are healthier than other sources.
2 The healthy eating plate also tells people to stay away from sweets, which are full of Ush, or "Calories" - And they usually have less nutrition.
3 A plate of healthy food encourages people to eat healthy "vegetable oil" and there is no upper limit on the consumption of "fats" from healthy sources.
Time to time eat this diet and be healthy
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➤Seven in the morning
The American Journal of Clinical Nutrition advises that you should not consume refined carbohydrates. They capture your energy. This may cause you trouble later in the day.
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➤Between 9:30 am and 11:30 am
During this time the level of cortisol and energy naturally decreases. So at this time, you should drink a cup of coffee. You will benefit greatly from drinking coffee at this time. It would be better if you drink black coffee.
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➤Ten in the morning
Consuming nuts is very helpful for you. According to research, people who eat almonds in the morning have very little appetite throughout the day. Almonds have fiber that makes you feel full. Also, the omega-3 fatty acids in it keep the heart-healthy.
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➤One o'clock
Enzymes are made in our bodies by the consumption of spouts. These enzymes help in digesting food. You can also use spouts as sandwiches. It does not contain fat and helps to keep away from obesity and other problems.
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➤Two o'clock
Drink a glass of water or herbal tea in the middle of the afternoon. People who do not drink water as per their need, then they are prone to headaches.
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➤Three o'clock in the afternoon
At this time, you start feeling light hungry. In such a situation, instead of eating anything, take healthy snacks. You can eat Greek-style yogurt and blue barry. Honey can also be added to it to increase its sweetness.
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➤6:00 pm
Keep dinner balanced. Do not make it too heavy. If you eat heavy and spicy food during this time, it will affect your sleep. At the same time, you may have heartburn and other digestive problems.
How to draw energy giving food
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