Make Your Plate Healthier With These Tips
By Rachel Carver
Following a balanced diet does not have to be complicated. Small changes can go a long way. An easy place to start is with something you use every day -- your plate.
Healthy Plate Elements
Start with produce. Fill half of your plate with seasonal veggies. This will make your plate satisfying and nutritious. The second half of your plate is for lean proteins, healthy fats, and high-fiber carbohydrates.
Fresh Produce
Filling half of your plate with fresh produce gives you plenty of important nutrients and fiber. These keep you feeling full and from reaching for unhealthy, sugary snacks later. Veggies contain high amounts of vitamins, minerals, antioxidants, and phytonutrients.
Using veggies as your plate's base gives you high food volume without the extra calories. Consume veggies in multiple colors each day to give yourself variety and great flavor.
Once you have your veggies, it's time to fill the rest of your plate with some flavor and additional nutrients. Here's how.
High-Fiber Carbohydrates
Contrary to what many diets suggest, carbs are an important part of a balanced diet. Your body uses them for energy. The key is to avoid refined carbs.
Fill this quarter of your plate with high-fiber carbs such as beans, whole grains, sweet potatoes, or corn tortillas. Use this part of your plate to focus on fiber. Carbs high in fiber help with gut health, blood sugar control, and weight loss.
Lean Protein
Lean protein takes longer than carbohydrates to digest, which keeps you satiated and may even help suppress appetite. It can also keep other food cravings at bay, which makes it a great thing to incorporate often if you are trying to manage your weight.
Protein also plays a key role in muscle development, hormone and enzyme production, and supplying oxygen to body cells. It also builds bones, cartilage, and skin.
Fill this quarter of your plate with lean proteins such as fish, chicken, turkey, eggs, and low-fat dairy. Incorporate nuts, beans, and seeds to add additional protein.
Healthy Fats
Your body and your brain need healthy fat to thrive. Not consuming enough fat can give you dry skin, hair loss, or a weakened immune system. The body also uses fat to absorb Vitamins A, D, E, and K.
Healthy plant-based fats include avocado, nut butters, and olive oil. These foods contain high amounts of monounsaturated fats, vitamins, and minerals, making them a healthier alternative to butter or sour cream.
Use an olive oil vinaigrette dressing on your salad instead of ranch. Spread some mashed avocado on to your toast. Top your baked potato with guacamole instead of sour cream or butter.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Denton, Tex.