How to Create a Healthy Plate
How to Create a Healthy Plate
A healthy plate is an easy way to control portion sizes. Fill half your plate with nonstarchy vegetables, one quarter with lean protein, and one with whole grains for a healthy eating plan.
Content
1.37 -> What can you make your family for dinner
3.899 -> that's healthy and tastes good? You can
6.33 -> follow the plate method! This healthy
9.179 -> eating plan works for everybody,
10.889 -> including people with diabetes. Indeed,
13.769 -> making nutritious healthy meals will be
16.529 -> a snap.
19.64 -> What's a healthy plate? It's a way to
23.34 -> control your serving sizes where you
25.83 -> don't have to count. Simply use a 7-inch
29.4 -> plate for children and a 9-inch plate
32.399 -> for adults. First, divide the plate in
35.219 -> half and fill one of them with
37.26 -> vegetables. There are two types of
39.87 -> vegetables, starchy like potatoes, corn,
43.53 -> pea,s or plantains and non starchy like
47.52 -> zucchini, jicama, cucumbers, carrots, or
51.239 -> salad. If you have diabetes, fill half
54.899 -> your plate with non starchy vegetables,
57.03 -> then fill 1/4 with whole grains or
60.09 -> starches like brown rice, corn, beans, or
64.019 -> whole wheat pasta. In the other quarter
66.45 -> add some lean protein like tofu, grilled
69.81 -> fish, or chicken. What about adding a side
73.77 -> of tortilla or bread? It's hard to resist,
76.86 -> I know! The trick is, serve yourself a
82.049 -> smaller portion of the other starches on
84.36 -> your plate instead. To complete your meal,
87.09 -> add a drink like unsweetened coffee, tea,
90.39 -> or a glass of milk, but remember that
93.479 -> drinking 8 ounces of milk affects your
96.42 -> blood sugar just as it would if you ate
98.579 -> another tortilla or a slice of bread.
101.579 -> Or, you can also choose water with a squeeze
104.31 -> of lemon or lime. How you create your
106.649 -> plate is up to you, you have many options,
109.409 -> as long as you remember to follow these
112.17 -> healthy guidelines, and tara, you're all set!
116.189 -> You might be thinking how can you use the
119.34 -> plate method to make vegetable beef soup
121.469 -> or other meals? Simply follow the same
124.74 -> idea.
127.409 -> Fill your pot with low sodium broth and
130.5 -> lots of healthy vegetables like corn,
132.89 -> cabbage, zucchini, carrots, and onions and
137.72 -> some lean beef, but not too much. Just
142.25 -> like you'd put on a quarter of your
144.599 -> plate for each person you're serving. If
147.5 -> you want, add your favorite type of
150.209 -> bread on the side, and you've got the
152.79 -> right amount for a healthy meal. Mm-hmm,
157.41 -> enjoy!
Source: https://www.youtube.com/watch?v=Gmh_xMMJ2Pw