Balanced Plate Guide: Key to Long Term Weight Loss and Healthy Eating Habits

The Balanced Plate: Building a Healthy and Nutritious Meal for Long-Term Weight Loss

Transitioning towards healthier eating habits can feel overwhelming, particularly when you're bombarded with information about what foods to eat and how much. The key to long-term weight loss often lies in developing the habit of regularly consuming nutritious meals that are well-balanced across different food groups. Balancing your plate effectively contributes as much to achieving a healthy lifestyle as choosing the right types of food.

Let's dive into how you can construct an excellent meal:

1 Fill the majority with fruits and vegetables 23 of your plate

Opt for a variety of colorful, fresh or frozen fruits and veggies. Avoid dried, fried versions which often come packed with additional sugars and fats. Potatoes are a versatile addition; try cooking them boiled, baked, grilled, or even occasionally r-fried to enjoy healthier options.

2 Include whole grns 14 of your plate

Choose brown rice, quinoa, barley, oats, whole wheat bread, pasta, and other wholegrn products. These offer more fiber and help keep you feeling full for longer compared to refined grn counterparts like white rice or bread.

3 Add lean protein sources 14 of your plate

Fish, seafood, lean meat, poultry, beans, legumes, soy, eggs, nuts, and seeds are all nutritious choices. Opt for low in fat options 5 fat content with minimal additives like added salt. Fresh, frozen, or canned sources can be utilized deping on personal preference.

4 Choose plant-based oils judiciously

Select plant-based oils such as olive oil, rapeseed oil, linseed oil, and walnut oil for their health benefits. Avoid artificial trans fats or partially hydrogenated oils, which increase the risk of heart disease or stroke. Trans fats can be found in packaged snacks, fried foods, pizza, pre-made bakery items, cookies, biscuits, etc.

To monitor your intake:

• Use a spoon when adding oil to dressings, marinades, or the frying pan.

• m for approximately two liters of water dly.

• Always choose pln water as your primary drink choice. Unsweetened tea and black coffee are good alternatives.

THE BALANCED PLATE GUIDE

For visual guidance on healthy eating, consider printing out our The Balanced Plate guide to stick onto your fridge for dly meal planning inspiration!

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