Healthy Plate
Eating healthy can be as easy as opening your phone. Here is the unlocked secret of eating healthy:
1/2 the plate is vegetables- rainbow of colour
1/4 protein- variety of sources fish, lean meats, chicken, eggs, beans
1/4 healthy carbs
• small portion of healthy fats such as nuts, seeds, avocado and olive oils
• Mediterranean Diet is a more non-inflammatory diet, with daily vegetables, fruits, nuts and seeds, whole grains, and healthy fats such as olive oil, fish 2-3 times weekly, moderate amounts of diary, poultry and lean meat.
Eat a rainbow of colours of fruits & vegetables etc.
Purple/Blue- red cabbage, eggplant, olives, blueberies, grapes, raisins,
Red- peppers, apples, beets, tomatoes, red beans, cranberries, strawberries, raspberries
Yellow- squash, peppers, pineapple, pears, bananas
Orange- pumpkin, squash, carrots, sweet potatoes, orange, cantaloupe
Green - broccoli, kale, spinach, arugula, avocado, asparagus, cucumber, bok choy, peas, zucchini, pears
White- cauliflour, onions, garlic, beans, coconut
Brown - mushrooms, beans, ginger, grains, dates, nuts, seeds
Avoid the Beige Diet: nutrient-depleted or empty carbs: cookies, pizza, pasta, baked goods.
Read labels:
For added sugar which may be listed as (fructose, corn or rice syrup, agave, caramel, nectar, dextrose, barley malt, high frutose corn syrup). Sugar may contribute more to weight gain > fat
Sugar substitutes such as saccharin, acesulfame, aspartame, and sucralose as they may increase insulin levels and increase the risk of diabetes and obesity
If you are adding sweetners consider stevia, xylitol, honey, dates and date sugar, maple syrup, molasses. Consider decreasing the quantity of sugar in a recipe and or substituting part of the sugar in a recipe with a food processed apple or unsweetened apple sauce or alternatively food processed dates.
Try and avoid other additives such as dyes, and nitrates
Helpful tidbits:
Fiber, fat, and protein can slow absorption of carbohydrates from your abdomen which may helps to decrease the incidence of blood sugar spikes and subsequently elevated insulin levels.
Limit processed foods, and refined foods, also foods with added sugar ( even canned tomates can have added sugar, be a sleuth)
Pack your own lunch or snacks , plan the night before
Cook at home
Don’t shop for food on an empty stomach
Chew your food well – giving enzymes in your saliva the time to help with digestion
Don’t eat and work at the same time: digestion works better when you are relaxed. Even two deep breaths prior to munching can engage the rest and digest nervous system, the parasympathetic nervous system.
Switcheroos and Additions:
Sweet potatoes instead of potatoes for addition fibre and vitamin A , also lower glycemic index
Vinegar, lemon can help with digestion, for example, an acidic environment is needed to turn on the enzymes to break down protein in our food
Add seeds and nuts to salads, cereal or for snacks, for example pumpkin & sunflower seeds have antioxidants, walnuts are a good source of omega3, brazil nuts have vitamin E, almonds-vitamins and minerals
Healthy fats such as olive and avocado oils and avocados have anti-oxidants
Quinoa contains amino acids needed by our body
Berries contain antioxidants
Nutritional yeast, beans contain B vitamins and can both be added to smoothies
To Supplement or Not: (also see supplements and nutraceuticals section)
A healthy diet can provide many required nutrients but there are times when it is worth considering supplements particularly if there are dietary insufficiencies
Vitamin D 2,000 iU as many are deficient
Omega 3 fats either a fish or plant oil based supplement if following a vegetarian diet as Omega 3 are anti-inflammatory
probiotics e.g. after a course of antibiotics, or GI upset
calcium with magnesium and vitamin K2 if insuffient in the diet, can also consider plant based milks if lactose intolerant
short course of a B vitamin complex vitamin as these vitamins are important co-factors in making neurochemical messengers
individual needs such as iron supplementation and B12
if using supplements, not all are equal visit a reputable health food store
Credits to this photo: Government of Canada Canada’s Food Guide (https://food-guide.canada.ca/en/)
Disclaimer: Although I am a registered MD, information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professionals or any information contained on or in any product label or packaging. Please view this website’s “Disclaimer” for further details.