HEALTHY EATING PLATE: 8 Foods to Include in Your Meals
- 8waystobefit
- Feb 22, 2019
- 3 min read
We all have read about the food pyramid in school, where carbohydrates formed the most part of the diet. Recent studies have shown that carbs are not really needed in such quantities. The “Healthy Eating Plate” was recently created by nutrition experts at Harvard School of Public Health and editors at Harvard Health Publications to present detailed guidance for healthy eating habits.
1.Fruits and vegetables
Half of your plate should comprise colorful fruits and vegetables, such as carrots, gourds, cabbage, corn, beet roots, bananas, kiwis, apples, strawberries, and melons. Make sure that you consume a range of fruits and vegetables every day, i.e., do not stick to the same ones, for wholesome nutrition!
2. Proteins
One-quarter of your plate should include healthy proteins—nuts, beans, lentils, and lean meat like fish and chicken. Red meat consumption should be reduced, and processed meats (like sausages and salami) should be avoided as much as possible. I love eggs; they have all essential amino acids along with vitamins (vits D, B6, and B12) and minerals (zinc, iron, and copper).
3. Carbohydrates
One-quarter of your plate should include carbs. Try including as much of whole grains as possible, i.e., prefer whole-wheat chapatis over maida naans. Of course, rice, being the all-time favourite, can be consumed, but in moderate quantities. The new option of brown rice is also available for those who want to be totally healthy! Oats are ideal for breakfast.
Image Source: The Nutrition Source. Harvard T.H. Chan School of Public Health.
4. Fluids
Intake of fluids is extremely essential, main one being water. Apart from water, try having unsweetened fruit and/or vegetable juices. Of course, coffee has found its way into our schedule! Add less or no sugar to your tea/coffee and also monitor your daily caffeine intake. Green tea, which is rich in abundant antioxidants, is a healthy option for your evenings. Tender coconut water is my favourite drink.
5. Oils
Oil is very much part of everyday cooking. Trick is to opt for healthy vegetable oils, like olive oil, soy oil, and sunflower oil, and avoid partially hydrogenated oils, like palm oil, as they contain unhealthy trans-fats. As coconut oil is the tricky one, with contradictory reports about its effect, might as well avoid it!
6. Dairy
We have grown up drinking milk and this habit can be continued, if desired. One glass of milk seems to be healthy. You may have chaas, yogurt, and curd. Moderate amounts of ghee, butter, and cheese can be taken, but you must consider your lifestyle (active vs. sedentary) to decide how much is healthy. Maybe avoid that cheese-burst pizza and have ghar-ka dahi?
7. Spices
Indian foods include the use of several spices. Spices, in low quantities, are actually beneficial! For example, cinnamon (dalchini) lowers blood sugar levels, turmeric (haldi) has anti-inflammatory properties, and basil (tulsi) boosts immunity.
8. Dietary supplements
Of course, dietary supplements should be taken after consulting a clinician. B-complex and multivitamins are commonly abused; however, please ensure that you have a doctor’s approval of the dosage to avoid toxicity. Fruits and nuts are rich in micronutrients (such as vitamins and minerals), and soaking in the sun is also essential to remain healthy.
In short, have lots of colorful fruits and veggies along with healthy proteins and carbs and moderate quantities of oils and dairy products. Make sure that you drink enough fluids and exercise regularly to maintain a healthy lifestyle.
-Debaipsa Bhattacharya
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