Some people want to gain weight; some people want to lose weight. For that, the proper right food plate method will be most appropriate as we all know exercise is essential to stay physically fit, but a nutritious diet is equally important. Some people find it challenging to take time out of their busy schedules to exercise. In that case, they can use the proper food plate method to maintain their weight.
What is the Right Food Plate Method?
It’s a way to control your serving sizes and don’t have to count. Use a 7-inch plate for children and a 9-inch scale for adults. It is a method in which you divide a plate into halves and fill one of them with vegetables. There are two types of vegetables: starchy, like potatoes, corn, and peas, and non-starchy, like zucchini, cucumbers, carrots, or salads. If you have diabetes, then fill your plate with non-starchy vegetables. Fill one-quarter with whole grains or starches like brown rice, corn, beans, or whole wheat pasta. Add lean protein, like tofu, grilled fish, and chicken, in another quarter. To complete your meal add some beverages like unsweetened coffee, tea, lemon water, etc.
Let us Look at Some Essential Nutrients and their Benefits:
Carbohydrates are great sources to provide energy. They are rich in specific minerals and vitamins and contain good references for soluble and insoluble fibers. Some examples of carbohydrates are milk, beans, legumes, chickpeas, etc.
Proteins help to prevent hair loss. It is essential for brain power. It helps to build, repair and maintain muscles, ligaments, and body tissue. It helps to strengthen the immune system and heal and improve injuries, which is why a protein-rich diet is essential.
Some examples of veg proteins are quinoa, almonds, nuts, peas, pulses, etc. examples of protein items are Eggs, chicken breast, and tuna Fish.
Starchy and Non-Starchy Vegetables
Starchy vegetables have higher calories and high carbs like beans, chickpeas, corn, lentils, etc. Non-starchy vegetables include vitamins and filling fibers, fewer carbs, and fewer calories, like- cucumber, broccoli, cabbage, cauliflower, mushrooms, onions, etc.
If you manage to workout two to three times a week, your plate should include the:-
- 50% Vegetables ( starchy and non-starchy)- lettuce, cabbage, pepper, tomato, broccoli, etc
- 25% Proteins-fish, meat, eggs, pulses, etc
- 25% carbohydrates- chickpeas, milk, beans, etc.
If you are trying to gain weight or put on some muscle and workout heavily sessions over the week, then your plate should include:-
- 33% vegetable
- 33% carbohydrates
- 33% Proteins
Thus, people working out need more energy to burn and protein to help build muscle. When you exercise, your muscles automatically burn so many calories making it alright to eat more carbs.
However, if you need to lose weight, your plate must look very different. You must cut your carbs to 15%, protein-35%, and veggies to 50%.
So you can increase or decrease the proportion of nutrients on your plate according to your convenience or requirement.
Maintaining a properly balanced diet is essential for our body and brain to function correctly. Still, if we keep taking carbohydrates and junk food, we can get various diseases like cardiovascular problems, diabetes, cancer, obesity, etc.
If you are vegetarian, the challenge is to be aware of your protein options and ensure you eat enough. Loads of vegetarians have a terrible protein deficiency which can be terrible for your body. Say a typical Indian meal is a roti, sabzi, and dal; then, in that case, you need to choose sabzi, which is high in protein, like chickpeas, beans, paneer, and dal.
Vegetables and fruits should be your priority, and it will be wise to eat rice or roti instead of both. Even when selecting your carbs, go for wheat chapati instead of refined wheat naan. Not only is it lighter in calories, but it also contains more fiber and nutrients. Suppose you eat the right food portions and try to eat as many fruits and vegetables as possible. Adequate amounts of protein and the correct amount of whole grains then nothing can stop you from achieving your weight goals.
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