Figure Depends On Meal Strategy -01

1.Healthy Eating Plate

- Healthy plant oils – in moderation.

Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean “healthy.”

- Make most of your meal vegetables and fruits – ½ of your plate.

Aim for color and variety, and remember that potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar. Eat plenty of fruits of all colors.

- Go for whole grains – ¼ of your plate.

Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.

- Protein power – ¼ of your plate.

Fish, poultry, beans, and nuts are all healthy, versatile protein sources, they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, cheese, and avoid cold cuts, processed meats such as bacon and sausage.

- Drink water, coffee, or tea - (with little or no sugar)

Skip sugary drinks, limit milk and dairy products (1/2 servings/day), and limit juice (1 small glass/ day)

2. Eat And Drink Fresh

Try to eat and drink fresh daily. Keeping our bodies well hydrated is really important for our general health. So we need to drink plenty of freshwater. Only eat foods that are well cooked and served hot. Ensure your proper nutrition by having fresh.

3. Have From Food Pyramid

Using the Food Pyramid and the Healthy Eating Guidelines Watch Portion Sizes Do you want to feel good and have more energy? Portion sizes are very important for all ages. A serving is a unit of measure used to describe the total amount of foods recommended daily from each of the shelves of the Food Pyramid.

Understanding the Food Pyramid Top Shelf foods are high in fat, sugar, and salt, are not essential for health, and taken in excess can be harmful. Maximum Fats and oils are essential, but only in small amounts. Choose any foods and drinks on the bottom 4 shelves of the Food Pyramid is essential for good health.

Build Healthy Eating Habits

1. Eat a variety of vegetables, especially dark green, red, and orange vegetables (3 or more servings a day).

2. Eat a variety of fruits (2 or more servings a day).

3. Eat whole-grain, high-fiber slices of bread, and cereals (3 to 6 servings a day)

4. Drink fat-free or low-fat milk and eat low-fat dairy products.

4. Avoid Junk Foods

Junk food is unhealthy food that is high in calories from sugar or fat, with little dietary fiber, protein, vitamins, minerals, or other important forms of nutritional value. Junk food is popular for its pungent taste. It has no food value. It only has ill effects as it does not contain nutritional value. It is tempting.

Eating junk food on a regular basis can lead to an increased risk of obesity and chronic diseases like cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease, and some cancers, depression, digestive issues, heart disease and stroke, and early death.