Physical Activity and Nutrition

Physical Activity and Nutrition - Self Care

The Healthy Eating Platters, created by nutrition scientists at the Harvard School of Public Health. T. H. Chan and the editors of Harvard Health Publications provide a guide to preparing balanced, healthy meals served on plates or in boxes. . Keep a copy of it on your fridge to remind you every day to cook healthy and balanced meals!

Make fruits and vegetables the largest part of your meal - half the number of your plate:

Try to eat different colors and a variety of fruits and vegetables. And remember, potatoes are not considered a vegetable on a healthy plate, as eating potatoes negatively impacts blood sugar levels, or "blood glucose."

Eat mostly whole grains or whole grains - a quarter of a plate.

Whole grain and whole grain breads - whole wheat, barley, millet, sorghum, jai, "brown rice" or raw rice, as well as products made from them, such as whole wheat bread - "white rice", and contain less impact on blood sugar and insulin levels than other processed grains.

Protein strength - amount per one-fourth plate:

Fish, poultry, lentils and walnuts are healthy and versatile sources of protein that can be added to salads and pair well with vegetables. Red meat should be eaten less and processed meats such as "bacon" and "sausage" should be avoided.

Healthy vegetable oil or "vegetable oil" - in moderation:

Choose healthy vegetable oils such as olive or "olive" oil, canola, soybean, sunflower, peanut, mustard, etc., and stay away from "partially hydrogenated" oils, as they contain unhealthy "trans fats". Remember, just having a low or no fat content does not make a food "healthy".

Drink water, tea or coffee:

Stay away from sweetened cakes, eat only one or two servings of milk and other dairy products per day, and drink no more than one small glass of fruit juice per day.

To be active:

This red rushing figure on the napkin of a healthy food plate should remind you that staying active is also important for weight balance.

The main message of the healthy food plate concerns the "dietary quality" or quality of the food.

It's more important to think about the types of carbs we eat in our diet than the amount of carbs we eat because some sources of carbs, like vegetables (other than potatoes), fruits, whole grains, and lentils, are superior to other sources. healthy.

The Healthy Food Plate also advises people to stay away from sweetened pies, which are full of porridge or "calories" and tend to be low in nutrients.

The Healthy Eating program encourages people to eat healthy "vegetable oils" and has no upper limit on healthy sources of "fats".

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