The Rules of Healthy Dinner
I'm sure many of us like to eat a lot during dinner but don't want to get fat.These five rules are recommended by The American Diabetes Association (ADA) to lose weight and manage diabetes while you enjoying you dinner plate.I think this rules can still apply to other country like my country, Malaysia.
Rules No. 1 : Fill half your plate with non-starchy vegetables
Load half of your plate with fresh vegetables.Vegetables a low in calories (10-45 calories per cup).Other than fresh vegetables, you also can choose frozen vegetables with no sauce added, or canned vegetables low sodium or no salt added.
Example : Broccoli, Carrots, Cucumbers, Mushrooms.
Rules No. 2 : Fill a quater of your plate with starchy vegetables or grains
Carbohydrates are all about energy and are found in grains and starchy vegetables.Carbohydrates help the body burn fat more efficiently than protein.Starchy vegetables have more carbohydrates than non-starchy vegetables.Limit your intake on refined grains and take more whole grains in your plate such as whole wheat bread and whole wheat pasta.
Example : Corns, potatoes, peas, breads, popcorns and pasta
Rules No. 3 : Fill the last quater of your plate with protein
You need protein in your diet to help your body repair cells and make new ones. But excessive protein intake isn’t necessary for weight control.So we just need to add a small potion meat to your plate.You also can use meat subtitutes.
Example : Cheese, chicken, egg, tuna, tofu and beef
Rules No. 4 : Add a piece of fruit
Fruits contain important vitamins, minerals, plant chemicals and fibre.Choose fresh fruit, unsweetened frozen fruit, or canned fruit with original juice. These type of fruit contain less artificial sugar.
Example : Apples, avocados, bananas, oranges, strawberries and other healthy fruits
Rules No.5 : Add a glass of milk
Milk can be a source of calcium, a mineral that is important in the development and maintenance of healthy bones and teeth.Any nonfat, unsweetened milk can work in a weight loss diet.Add a glass (8 oz) of low-fat or non-fat milk or a container of yogurt(6 oz) to your meal.
Example : Cow milk, goat milk, soy milk and chocolate milk.
So,these are the five rules for weight lose and manage diabetes for your dinner plate.
You can google for more information.
Thanks for reading,
Steem on!!
I think grains are overrated.
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I like these recommendations, thanks for the information :)
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Good advice, often times people fill up their plates with too much protein or too much starchy vegetables - it's good to distinguish potatoes from broccoli like you do here. Eating plenty of vegetables is very important for long term health.