06/27/2024
How to Build a Healthy Eating Plate for any Diet or Weight Loss Program
So, you started weight loss program or medication and feel the need to review dietary guidance. Elevated Peak Health's recommendation is to build the foundation off the Harvard Diet. Below you will find the building blocks of every balanced diet.
Build a healthy and balanced diet that works synergistically with your weight loss program. The healthy eating plate's backbone can be built by utilizing the foundational blocks below. Take a deeper dive in each topic by clicking on the links.
1)Vegetables and fruits. The key is in the vegetables, as most are lower on the carb spectrum while offering high fiber, and rich in vitamins. Fiber balances blood sugar, munch away.
Make most of your meal vegetables and fruits – ½ of your plate. Aim for color and variety!
TIP #1: potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.
TIP #2: Have several ready-to-eat washed whole fruits in a bowl in plain sit to tempt a sweet tooth.
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
2)Grains. Yes, grains are a type of carbohydrate. However, whole grains are considered “healthy” carbs, and fiber packed! The higher the fiber content, the less impact the food will have on your blood sugar.
TIP: fibers tends to keep you full longer and are known potent cholesterol busters.
Go for whole-grains– ¼ of your plate. Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice. Don’t stop there, aim for foods made with whole grains too, such as whole wheat pastas. They are robust and have a milder effect on blood sugar and insulin than highly processed white bread/pasta versions.
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
3)Protein. High quality protein should occupy 1/4 of your plate. Protein doesn’t raise your blood sugar significantly, and it is a satiety powerhouse, which means it can help you stay fuller longer.
Protein Power– ¼ of your plate. Fish, lean chicken, poultry, beans, and nuts are all healthy, well rounded protein sources. Get creative: they can be mixed into salads. Limit red meat and avoid processed meats such as bacon and sausage.
TIP #1: A high-quality whey (best) or plant protein powder blended with vegetables and fruits is a powerful way to charge your morning!
TIP #2: How much protein should I eat daily calculator https://examine.com/protein-intake-calculator/
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
4)Healthy plant oils – in moderation.
Choose healthy vegetable oils like olive, canola, soy, corn, or sunflower. Entirely avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean "healthy".
5)Drink Water, or coffee/tea
Skip sugary drinks altogether, limit milk and other dairy products to one to two servings per day, and limit juice to a small glass per day. Water is the leader in healthy fluid intake.
TIP: In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.” For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day
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