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A Healthy Plate of Food for Overall Well-being

health food

Have you heard the infamous phrase, “You are what you eat?” That’s true, as your plate of food not only impacts your weight but also your mood and overall well-being. 

According to research, healthy eating is defined as incorporating certain nutrients, food groups, and dietary patterns in your diet. It also includes having balanced meals with appropriate portion sizes to support optimal weight. 

So, if you care about yourself, you must prepare a well-balanced plate of food every day. Let’s learn how you can do that.

Why Should You Prepare the Right Plate of Food? 

Have you ever felt energetic after having a plate of salad rather than starchy rice? Or do you feel great and fresh after consuming fruits over eating a bar of chocolate? If yes, this is what healthy food choices do to you. 

Eating well has several benefits. For instance: 

  • It gives your body all the energy it requires to function during the day.
  • It provides you with nutrients demanded for repair and growth.
  • When you eat well, you stay away from several illnesses, such as cancer, diabetes, heart problems, and skin issues.

That said, having anything and everything in the name of health isn’t a wise thing to do. Every meal that you take needs to be well-balanced and smartly curated so you can have all nutrients in their required quantities. 

For example, having only leafy greens all day to lose weight is a no-no. You should also add healthy proteins and fats to your diet to ensure that you benefit from them as well. 

This is where the MyPlate guide comes in. Developed by the U.S. Department of Agriculture, it guides you to reach your optimal health by helping you understand all the food that must go on your plate for consumption. 

So, how does it work? 

Build Your Healthy Plate of Food

healthy plate

To build your plate of healthy food, you must divide it into four sections, with an extra piece outside of it fulfilling your dairy intake. 

Your perfect plate must contain the following food groups: 

  • Vegetables
  • Fruits
  • Wholegrains
  • Proteins
  • Dairy

Before you plan to skip any of these, read below to find the benefits each group helps you reap. 

Vegetables 

According to a study, a balanced intake of vegetables on your plate is linked with a reduced risk of chronic diseases. Plus, having them daily helps you attain better weight management. 

This is achieved through their quality to keep you full for a long duration. The high fiber and water content in most vegetables does all the magic. 

Therefore, cover one-quarter of your plate with vegetables. To make this portion delicious and attractive, add different types of vegetables available except for potatoes, which may increase your sugar levels. 

There are plenty of options you can consume daily. For example, according to a study, asparagus has very few calories but is rich in fiber. It may make your pee smell bad, but it supports all your weight goals effectively. 

You may also want to add spinach to your plate. A study suggests that this incredible vegetable is linked to weight loss if consumed regularly. What’s more, it is a highly nutritious and hydrating vegetable option to have. 

Carrots add some great color and taste to any plate of food. Since they contain carotenoid antioxidants, carrots are believed to reduce the risks of diabetes. They also taste sweet, adding flavor to your food. 

You can also have bell pepper, zucchini, cabbage, and green beans to add variety to your plate. Ensure that all these vegetables cover a certain portion of your plate and must be consumed regularly to generate impressive outcomes. 

Fruits 

Fill the other quarter of your plate with fruits. This means the first half of your plate should contain a combination of fruits and vegetables. 

When picking up the right fruit for your diet, know that there are many options available. So, avoid eating the same fruit every day. This is imperative to keep boredom away. 

Apples are one of the well-known fruits that are chock-full of nutrition. In fact, consuming an apple regularly can save you from a list of health problems such as obesity, cancer, and heart strokes. Cut an apple into slices and enjoy it with the rest of the food groups. 

Additionally, you can also include blueberries in your daily diet. Studies prove that blueberries contain anthocyanins, which are linked with lowering the risk associated with cancer, diabetes, high blood pressure, and obesity. You can replace blueberries with cherries, chokeberries, or blackberries to add variety to your plate. 

Oranges are also the much-deserved fruits to make it to your plate of food. They are rich in Vitamin C. Plus, according to research, consuming whole oranges helps reduce blood pressure, inflammation, and blood sugar levels in your body. 

The right way to have oranges is with their pulp, as it’s rich in fiber. Therefore, eat whole oranges instead of consuming their juice only. 

Another fruit that must grab a spot on this list is avocado. As per a study conducted in 2020, this amazing fruit can help reduce cholesterol levels when eaten regularly. 

Although avocados are rich in calories, they are still top options for weight management. That’s because their high fiber and fat content promotes fullness. 

Whole Grains 

Now, let’s come to the other half of your plate. Fill the third quarter with whole grains. 

Whole grains are the most hearty food types for your diet. They are rich in vitamins, minerals, and fibers, making you full after every meal. 

Several studies suggest that whole grains are magical when it comes to maintaining your weight, gut, and heart health. When replaced with refined grains, whole grains enrich your diet with nutrients that you may fail to get from anywhere else. 

You can fill your plate with whole oats. They are considered one of the healthiest whole grain options with fiber, vitamins, and minerals. They are also linked with reducing your blood pressure and risk of colon cancer. 

Whole wheat is also a great option to have. Often used in pasta, bulgur, noodles, and couscous, this food type is perfect for people who can tolerate gluten. 

Additionally, you can also include millet in your plate. According to research, millet is said to reduce inflammation, promote better blood sugar levels, and benefit your gut. 

Proteins 

Finally, it’s time to fill the last portion of your plate. So, add in healthy proteins to complete it. 

There are several protein sources to make your plate of food interesting every day. From nuts to fish and poultry, you will be spoilt for choice. 

Fish is a low-fat protein source rich in omega-3 fatty acids, vitamins, and several other nutrients. According to the American Heart Association, you must have fish at least twice a week to experience its incredible benefits. 

In addition, nuts are also a must-have source of protein and amino acids. Whether you opt for almonds, peanuts, or pistachios, adding a handful of nuts to your plate can make you feel full for a long time. 

Poultry options like turkey, chicken eggs, and ducks also have an abundant amount of proteins. If you want to lose weight, you may add chicken breast to your diet as it is lean, making it perfect for improving muscle recovery and mass. 

When choosing the best proteins for your diet, limit the amount of red meat. Also, don’t consume processed meat such as sausages and bacon

Dairy 

You must avoid dairy products as much as possible. However, you can always opt for lactose-free milk, yogurt, and fortified soy milk in your diet. These options support all the efforts you put in to make a healthy plate of food to achieve your health goals. 

Note: Please know that dairy items must not include sour cream, ice cream, and butter with low calcium but high fat content. 

Your Journey Towards Healthy Eating

Congratulations; you now know how to prepare a food plate. As soon as you have all the above food types in the mentioned proportions, you don’t have to worry about weight management, illnesses, and other mental issues. 

However, your food alone can not create the complete predicted outcome. You must practice several other things to stay aligned with your ultimate goal. 

Here is what you should follow daily:

  • Keep yourself hydrated with water. Drink at least eight glasses of water every day. Doing so may help you reduce a significant amount of pounds. Not only that, but you can also meet your hydration requirements through fruits and vegetables. 
  • Work out daily to keep your body fit. If you aren’t someone who can attend a gym session every day, go for a morning or evening walk instead. Joining a group of people for exercise is also a helpful way to stay motivated. 
  • Don’t compromise on your sleep. To allow your body’s system to work well, you should rest properly. Also, avoid having alcohol or caffeine late at night, as they can ruin your sleep cycle. 
  • Stay away from unhealthy snacking as much as possible. You can definitely eat healthy snacks such as fruits, nuts, and vegetables, but that too during the day to keep you full. 

Takeaway 

Are you ready with your perfect plate of food? Your body and mind will thank you for your determination to stay healthy with what you eat. Make sure not to disappoint them, and keep eating well until it becomes a ritual. 

May your healthy eating journey go well. 

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