How to Build a Healthier Plate

Danielle Omar,RD
byDanielle Omar,RD
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How to Build a Healthier Plate

Eating healthy doesn’t have to be complicated, and it usually doesn’t require a complete diet overhaul. In fact, you’re probably doing a lot of things right already! Sometimes it takes just a few little tweaks to get you on the right track, starting with something you utilize every single day: your plate.

Building a healthy plate is as easy as making a few smart swaps and healthy additions to get the most nutrition out of your meals, while still enjoying your favorite foods.

让我们开始吧!

健康板的元素

我为建造健康盘子的第一名是将重点放在农产品上。制作一半的盘子蔬菜是建造健康,令人满意且营养丰富的盘子的关键。但这只是你盘子的一半!其余的两个季度也很重要。这些保留用于瘦蛋白,健康脂肪和高纤维碳水化合物。

Are you ready to build your healthy plate?

How to Build a Healthier Plate

FRESH PRODUCE

Making half your plate produce ensures you’re getting tons of nutrients and fiber to fill you up and keep you satisfied. Veggies are chock full of vitamins, minerals, antioxidants and phytonutrients. By making the base of your plate produce, you add a ton of volume, without a lot of calories. Choose a variety of veggie colors each day for balanced nutrients and eat the rainbow!

Once you have your veggies piled high, it’s time to add a little fun, flavor and lots of nutrients to the other side of your plate.

Here’s how:

HIGH-FIBER CARBOHYDRATES

我喜欢将这季度的盘子称为我的“碳水化合物角”,然后用豆类和豆类,全谷物,高纤维面包,用于炸玉米饼的玉米饼,基于豆类的意大利面,淀粉蔬菜(如红薯和南瓜)将其堆叠起来。和其他碳水化合物的收藏夹。这是关注的地方fiber,因为碳水化合物,纤维含量高的头脑lthiest options and play animportant role体重减狗万体育买球万博彩票下载安卓轻,肠道健康,血糖调节 - 甚至您情绪!

High-fiber carbs are also much more nutrient rich than refined carbohydrates, containing higher levels of protein, vitamins, minerals and other trace nutrients.

瘦蛋白

The other quarter of your plate is for your protein source.蛋白质takes longer to digest than carbohydrates, so it’s super satiating and important for staying full and satisfied. Protein may even help suppress appetite and prevent food cravings. This makes getting in some protein at each meal a great strategy if you’re trying to manage your weight.

但是蛋白质并不是减肥,而是万博彩票下载安卓狗万体育买球需要建立肌肉,制造有助于消化的激素和酶为身体细胞提供氧气。这对于建造骨骼,软骨和皮肤也非常重要!

Aim to fill 1/4 of your plate with healthy, lean sources of protein such as fish, chicken and turkey, eggs, low-fat milk and yogurt, cheese and lean cuts of meat. And don’t forget beans, nuts and seeds — they contain protein, too!

健康的脂肪

Adding healthy, plant-based fats to your meals is a great way to add staying power (and flavor!). Your body (and especially your brain!) need healthy fats to thrive. If you don’t get enough fat, you could experience dry skin, hair loss or a weakened immune system. Fat also helps the body absorb vitamins A, D, E and K. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats. Dietary fat is also a source of essential fatty acids, which are a special type of fat our body can’t make.

植物性脂肪来源是最健康的,包括鳄梨,坚果/坚果黄油,种子和橄榄油。这些食物的单不饱和脂肪和富含维生素和矿物质的食物含量很高,因此,当您使用它们代替饱和脂肪(如黄油或酸奶油)时,您会得到更多的营养。在盘子中添加植物性脂肪就像用橄榄油醋(而不是牧场)扔绿色沙拉,并撒上一些切碎的杏仁(而不是奶酪)。鳄梨是最通用的植物性脂肪来源之一:将其捣碎并在烤面包上撒上烤面包,或用鳄梨鳄梨酱而不是酸奶油在烤土豆上撒上烤面包。

避免部分氢化油,其中含有不健康的反式脂肪。这些可以导致心脏病并增加体内炎症。


CLICK TO TWEET THIS ARTICLE> Not sure what elements go into healthy eating? @MyFitnessPal has got you covered! A registered dietitian shares her top tips for building a healthier plate at mealtime! #myfitnesspal.


健康的盘子是什么样的?

现在您知道要放置哪些食物,您可以开始建造自己的健康盘子!

这里有一些“健康的盘子”示例可以让您入门:

BREAKFAST

  • 2个鸡蛋与洋葱,辣椒,菠菜和番茄争夺,上面撒上莎莎和鳄梨。与1片全麦吐司和1杯蓝莓一起食用。
  • 用不加糖的杏仁奶制成的绿色冰沙,几个婴儿菠菜,1杯冷冻浆果,大麻种子(用于蛋白质)和亚麻籽(用于健康脂肪)。
  • Slice of whole-wheat toast spread with smashed avocado, sliced tomatoes and 1 fried egg. Served with 1 cup of mixed berries.

LUNCH

  • 大型菠菜沙拉,上面撒上番茄,黄瓜,烤甜菜,朝鲜蓟心,鹰嘴豆和羊乳酪奶酪。加入一些烤鸡肉或鲑鱼作为蛋白质,然后加入醋沙拉酱。
  • Black bean soup served with a green salad tossed with vinaigrette dressing.
  • 烤鸡胸肉在炒糙米,烤胡椒,洋葱,西红柿和蘑菇。与莎莎酱和切成薄片的鳄梨一起食用。

DINNER

  • 富含蛋白质的小扁豆面食撒上腌料和炒蔬菜。与侧面沙拉一起食用。
  • 蘑菇和菠菜比萨饼搭配大希腊沙拉。
  • Grilled teriyaki salmon served with lemony quinoa and kale sauteed in garlic and olive oil. Serve with 1 cup of frozen grapes for dessert.

THE BOTTOM LINE

建造健康的盘子并不一定要复杂,只需练习!使用板块分配可以有很大的帮助,可以帮助您长期饮食更健康。它允许平衡和灵活性,可帮助您将所需的食物与保持饱满和满意所需的食物结合在一起。

解锁就像有营养师,教练和教练一样 - 触手可及。Go Premiumfor expert guidance and exclusive tools that will help you reach your personal health goals.

关于作者

Danielle Omar,RD
Danielle Omar,RD

Danielle is an integrative dietitian, culinary nutritionist, author and consultant, frequently lending her love of creating to high-profile food and nutrition media outlets. She’s a regularly featured blogger and founderfoodconfidence.com,where she inspires men and women on their journey to become their healthiest self. Connect with her onInstagramFacebook.

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