Written By Lewis Robinson / Reviewed By Ray Spotts
Your body needs fuel to function, and that fuel comes in the form of consumable foods. The amounts and types of foods you consume will affect your health, energy levels, and overall mood.
Optimally, you could consume adequate amounts of food per sitting to feel full while also providing enough nutrients to your body that it can use to grow and repair itself. You may wonder what exactly you would need to eat to achieve this. Well, this article will take you by the hand to show you what to place on your plate in all future meals.
Half a Plate of Vegetables and Fruits
Fruits and vegetables are chock full of nutrients your body needs to thrive. Fresh produce contains fiber, plant chemicals, vitamins and minerals that help your body maintain its peak physical state. Make sure to consume them regularly to refill your body with depleted nutrients.
You will want to fill half your plate with vegetables and fruits during each meal to put all those nutrients to good use. Proceed to pile on colorful vegetables such as lettuce and tomato. Add in any fruits you desire, such as apples or oranges. Stay away from starchy vegetables such as potatoes and corn to minimize the impact on your blood sugar levels.
A Quarter Plate of Lean Protein
There are plenty of protein sources available, but you should gravitate toward lean protein. Lean protein contains lower amounts of fat and cholesterol than other types, making it a healthy choice for routine consumption.
Lean protein will provide the building blocks for building muscle, repairing tissue, and overall cell maintenance. It helps your body feel full and helps regulate blood sugar.
Lean proteins may be “lean” on fats and cholesterol but don’t skimp on taste. Feel free to enjoy a quarter plate of fish, skinless chicken, nuts, and beans with your meal. Avoid red or processed meats such as steak, sausage, and bacon.
A Quarter Plate of Whole Grains
Whole grains are perfect for strengthening your body and helping your stomach feel full after a meal. They contain boatloads of healthy nutrients such as fiber, protein, antioxidants, plant compounds, and minerals. Portion out a quarter of your plate just for whole grains to get the most out of them each meal.
There are plenty of whole grains to choose from, but here is a short list of nutritious options:
- Brown rice
- Whole wheat bread
- Whole wheat pasta
- Oats and oatmeal
Try to refrain from consuming refined grains that lack the nutritious components and mostly contain carbohydrates.
A Light Amount of These Side Choices
Your plate should now feature food staples consisting of vegetables, fruits, whole grains and lean proteins, but there are some additional food choices that you can add to wrap it up. Below are some delicious extras to add to your current plate.
Drizzle your choice of healthy plant oils over your meal or use it as a dipping sauce. Some healthy oil choices are corn, canola, soy, peanut, or olive oil. In general, try to stay away from their partially hydrogenated counterparts to avoid trans fats.
You will want to wash down your meal with a beverage of your choice but consider these options before gulping it down. Opt for coffee, tea, or water as your default drink of choice. Choose a small glass of juice or up to two servings of dairy products for daily consumption. Avoid sugar-filled soft drinks such as soda if possible.
You only get one body, so take care of it with all your energy! You can do many things to care for your health, but the very core should always be proper nutrition.
The above information will help you create balanced, nutritious meals for every setting, from morning breakfast to evening dinner time. Always choose a good variety of foods and eat them in healthy amounts to extract the most value from them as possible.
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Lewis Robinson is a freelance writer and expert in health and fitness. When he isn’t writing he can usually be found reading a good book or hitting the gym.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.