Build your plate with nutrition
In last article we saw using smaller plates can help you in many ways but how to plan our daily meal in such way that we can have all essential macro and micro nutrient. how to compile all essential food groups in one plate? each and every food group is important to build good nutrition and healthy body. each meal is a building block in your healthy eating style. make sure to include all the food groups throughout the day. include fruits , veggies , whole grains , protein , dairy and good fats.
include whole grains – whole grains comes under complex carbohydrates have one forth plate . along with carbohydrates whole grain gives you good amount of soluble fiber than refined grains. sources of complex carbohydrates are whole wheat , Millets are coarse grains and a repository of protein, fibre, vitamins and minerals. They includejowar (sorghum), ragi (finger millet), korra (foxtail millet), arke (kodo millet), sama (little millet), bajra (pearl millet), chena/barr (proso millet) and sanwa (barnyard millet) etc.
Add protein – protein has lots of health benefits. your body uses protein to build and repair tissue , body use protein to make enzymes , hormones and other body chemicals. protein is important building blocks of muscles , cartilage , skin , bones and blood. choose protein food such as lean chicken , turkey , fish and eggs , nuts , all pulses and legumes , beans , sprouts , tofu etc. at list one fourth of your plate you should eat protein in every meal.
veggies and fruits – make sure you eat veggies in every meal and two fruits per day . fruits and vegetables contains important vitamins , minerals , antioxidants and plant chemicals. they also contains fiber . there are verity of fruits and vegetables available and many ways to prepare , cook and serve them. a diet high in fruits and vegetables can help protect you against cancer , diabetes and heart disease. make half of your plate veggies and fruit.
include dairy – make use of dairy products such as curd , yogurt , cottage cheese , buttermilk, low fat milk etc . yogurt is great source of probiotic. which helps to improve gut health. you can include yogurt with meals or you can have as snack.
include good fats – fat is one of the three essential macro nutrient. the body needs along with carbohydrate and protein. a balanced diet should include healthy fats monounsaturated and polyunsaturated fats . source of good fats are all nuts and oil seeds , sunflower seed or oil . chia seeds , peanuts , walnuts , almonds , avocado , olives , flax seeds , ghee , groundnut oil etc. Having good fats in right amount gives you lot of heath benefits like it lower the risk of heart disease and stroke . lower the LDL cholesterol levels while increase good cholesterol HDL , lower the blood pressure , gives you good skin.