Healthy eating habits can go a long way in keeping you physically and mentally healthy. Ensuring that your body gets a proper nutritional supply prevents the onset and development of health complications such as obesity, cardiovascular diseases, stroke, cholesterol problems and blood pressure problems. But the availability of such a vast collection of health related information on the internet and other sources can leave you feeling confused about the best eating habits to adopt. It really doesn?t have to be that difficult! There are five simple rules of a healthy dinner plate that you and your family should try to follow in order to meet the body?s nutritional requirements.
According to the American Diabetes Association, these five rules for a healthy dinner plate can effectively lower the risk of diabetes, and can also help to reduce excess body weight. The following guidelines are for a standard 9 inch dinner plate. Moreover, experts explain that you must still be able to see the rims of the dinner plate after following the five rules.
Rule # 1- Non Starchy Portion
The first rule of a healthy dinner plate is to fill ? of it up with non-starchy vegetables. Non starchy vegetables include cucumbers, lettuce, mushrooms, green beans, peppers, carrots, cauliflower, carrots, beets, and broccoli. According to experts at the American Diabetes Association, individuals should not be wary of eating lots of vegetables. Vegetables that are raw and fresh, frozen, or canned with ?low sodium? or ?no salt? labels only contain between 10 to 45 calories per cup. The dressing, butter and sauces are responsible for the added calorie count.
Rule # 2- Starchy Portion
The second rule of a healthy dinner plate is to fill ? of it up with starchy grains or vegetables. These include corn, white potatoes, peas, popcorn, pretzels, cereal, crackers, bread, pasta, rice, and tortillas. Avoid white bread, white rice and other refined grains. Stick to whole grains such as whole wheat pasta, brown rice, wild rice, or whole wheat bread. Keep in mind that products with ?multigrain?, ?9-grain? and ?wheat? labels are not made of whole grains. ?
Rule # 3- Protein Portion
The third rule of a healthy dinner plate is to fill ? of it up with protein. This could be meat, or a substitute of meat such as cheese, egg, pork, tuna, beef, chicken, fish, tofu, and turkey. Keep in mind that ? portion of meat, chicken, beef or pork should be roughly equal to the size of a deck of cards.
Rule # 4- Fruit Portion
The fourth rule of a healthy dinner plate is to include ? cup of canned, fresh, or frozen fruits. Avoid frozen fruit that contains added sugars, fruit juice, and canned fruits with heavy syrup. These sources of fruits have several additional sugars. Opt for canned fruit with labels such as ?in its own juice? or ?in lite syrup?, fresh fruit, or unsweetened frozen fruits.
Rule # 5- Milk
The last rule of a healthy dinner plate is to include an 8 oz glass of non fat or low fat milk, or a 6 oz portion of yoghurt. If you are unable to eat dairy based products, add a small carbohydrate source in place of the dairy portion such as a small roll.
Source: http://www.fitnessrepublic.com/nutrition/top-five-rules-for-a-healthy-dinner-plate.html
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