The Harvard Plate Method helps you eat healthier every day without complications. If you also plan your menu for the entire week in advance, this will take you even further towards the goal of taking care of your nutrition and, therefore, your health.
But why plan a menu for the week? What foods should you add to your diet? What is the healthy plate theory? Dietitian Maria del Carmen Díaz Sánchez, from the Obesity and Type 2 Diabetes Unit of the Quironsalud Alicante Hospital, gives us answers to all questions and offers recommendations for maintaining a healthy diet without complications.
It’s true that planning what we will eat during the week takes effort, but it also provides us with many benefits.
On the one hand, having a shopping list means financial savings because we will avoid buying food we don’t need.
It also saves time because We can prepare the week’s meals in advance and freeze them.
so that then all you have to do is defrost them, heat them up and eat them.All this is also good for health, because no need to resort to quick meals and plain, which are often less healthy and more expensive options.
We must include several food groups, and in sufficient quantities, throughout the week. Likewise, for it to be balanced, it must contain the nutrients each person needs based on their age, health, and activity level.
This healthy plate theory makes it easy to calculate the required portions of food at each meal. To do this, you need to divide the plate into the following percentages and products:
He 50% should consist of vegetables, which can be raw or cooked, as well as fruits. This will represent 200 grams of salad or vegetables on every plate. Moreover, to get enough vitamin C, we should try to consume some of these servings raw.
25% should be allocated to flour carbohydrates.For example, pasta, potatoes, rice, preferably whole grain, bread or legumes. This will mean about 50 grams or 30 if you want to lose weight.
The remaining quarter or 25% of the plate is reserved for proteins. It is advisable to include white meat, such as chicken, rabbit or turkey; fish, eggs or nuts. They will be in grams from 100 to 150 grams meat, fish, dairy products or eggs at every meal. As for nuts, they make a good snack, so it is recommended to eat 3 to 7 handfuls per week.
Other recommendations for ensuring a healthy and balanced diet on a daily basis:
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