How Your Plate Should Look

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Staying on track with your diet can be hard.  There are so many fad diets out there that most don’t work.  Eating healthy and making the right choices is usually the best way to go.  Part of diet goals and choosing a healthy lifestyle is portion control, once you know that it’s easy to maintain a healthy diet.  Portion control is also knowing how your plate should look when you are having lunch or dinner.  Usually, it’s half leafy greens or cooked veggies, 1/4 whole grains or beans (legumes) and a 1/4 of a lean protein.  If you want to add fruit to your plate you can spilt the leafy greens into 1/4 greens and 1/4 fruit.

diet tips

Here are some suggestions for your greens and veggies:

Bok Choy is low in calories and contains protein, and fiber.  It also contains vitamin K, C, A, potassium, carotenoids and many more minerals and vitamins.

Arugula promote healthy bones, and eyesight.  It is also full of antioxidant’s that help healthy skin.

Broccoli is rich in vitamin C and A.  It will keep you feeling full all day.

French Beans is a good source of vitamins A, C, K B6 and Folic Acid.  They also have calcium, iron, potassium, copper and maganese.

Brussels Sprouts is full of choline, copper, vitamins B6, B1 and omega-3 fatty acids.

Kale is full of f vitamins A C, and K, has a good amount of calcium for a vegetable, and also supplies folate and potassium.

Spinach there are compounds in the leaf membranes called thylakoids that act as a powerful appetite suppressant and also have muscle minerals…no wonder Popeye liked it so much.

lettuce is high in vitamin A and Folate.  It is low in calories and has a high water content so that it acts like a diuretic.

Swiss Chard helps level out blood glucose regulation and can prevent kidney stones.

Other good veggies are yams, sweet potatoes, carrots, and more.

weightloss tips

Whole grains that are healthy and that will help you stay full are:

Black Beans are full of fiber and potassium, they will keep you feel full, lower your cholesterol and help with heart health.

Lentils are rich in calcium, zinc niacin and vitamin K.  They are rich in fiber, and help with providing clean energy to your muscles.

Whole Wheat Bread help with your digestive system which help clean your gut. It is also full of fiber so it will keep you feel full and help fight snacking.

Quinoa is full of protein and it’s gluten-free.  It also contains fiber, iron, copper, thiamin and B6.

Kidney Beans is a good source of copper, fiber and folate.  They are full of protein, iron, potassium and magnesium.

Brown Rice is rich in fiber and reduces cholesterol levels.  It also helps blood sugar levels under control. So that you won’t get moody between meals.

diet tips

Proteins that are good:

Lean Beef has anti- carcinogenic properties. It’s low in calories and is full of vitamins and minerals.

Eggs are a good source of protein.  They are also full of vitamin B2, B6, B12, selenium, zinc and copper.

Fish is high in protein and low in fat. Oily fish such as wild sock-eye salmon is high in omega-3 fatty acids (healthy/good fats).

Edamame is high in protein.  It is a good alternative to meat if you are a vegetarian or vegan.  It also helps with digestion.

Chicken helps build muscles, will keep your bones healthy, and is full of minerals and calcium.

Turkey is a great lean meat.  It contains vitamins B6, B12, niacin, choline, selenium and zinc.

Lamb is a great source of CLA which helps with weightloss. It also is a good source of vitamin B12, selenium, niacin and zinc.

Tofu is high in protein, is low in calories, it is gluten-free, has no cholesterol and is also soy based.  It has a good source of calcium.

Tempeh is high in protein, fiber, folate, calcium, and iron.  It is a soy based product.  It is also a good alternative for vegetarians and vegans and has more of a “meat” texture.

You want to have healthy fats in your body too such as avocados, butter, and olive oil.

adam omar shanti

 

2 Comments

  1. Aaron
    January 27, 2016 / 5:43 pm

    Awesome information

  2. Dani
    March 12, 2016 / 10:42 am

    Oh boy, I need to change my plate!

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