It’s best to eat the right portions for health and weight loss, yet you may find measuring and counting too overwhelming, although you will see drastic change if you stick to the same portion and the same food every day.
Here comes the ONE PLATE RULE in ACTION
“The healthy plate method makes planning balanced meals a snap”
Plate size matters
Eating from a smaller plate is a clever, natural way to limit portions without feeling deprived.The plate method uses a 9-inch diameter plate closer to the size of your salad plate than your dinner plate
1:NON STARCHY VEGETABLE
Filling half your plate with veggies means more crunch, more color more fiber.
Mix two or more different vegetables (e.g., salad and roasted veggies) or double up on one kind. Cooked, steamed, or raw veggies. Include asparagus, broccoli, carrots, cauliflower, green beans, lettuce, mushrooms, spinach
A quarter of your plate is to be filled with protein.
Protein helps you stay full and you won’t end up snacking in between healthy meals. One-fourth of a 9-inch plate can hold about three ounces of cooked meat, poultry, or fish, supplying roughly 21 grams of protein.
Additional protein sources include eggs and cheese for non-vegetarians
For vegetarians, In contrast to the above protein sources, we have second-class protein which contains carbs
Paneer the dairy products to be considered as the best source out of the following options
Legumes (dried beans and peas) such as kidney beans, black beans, pinto beans, chickpeas, lentils, and split peas, are filling and heart-healthy
3: WHOLE GRAIN/ CARBS
A quarter of your plate to be filled with rice, brown rice, quinoa, and rice bhakri (2 small size)
Adding chaas and curd is another source of protein for vegetarians.The plate method allows for a small amount of healthy fat, such as a tablespoon of salad dressing, and a drizzle of olive oil will also help for better digestion