Il piatto del mangiar SANO

The plate of HEALTHY eating

On our social pages we have started to discuss the topic of "The balanced plate", but what does it mean and how is it made up?

To create our balanced dishes we were inspired by the "Healthy Eating Plate" project, a graphic guide created by nutrition experts at the Harvard TH Chan School of Public Health, which in a very clear and simple way explains how to create healthy and balanced meals !

The graphic representation of the "Healthy Eating Plate" idealizes a plate divided into 4 segments of different sizes depending on the category of food they represent: simply by following the indicated proportions we can compose balanced and healthy meals inspired by the Mediterranean diet.

According to this guide, each meal must consist of:

  • VEGETABLES AND FRUIT: they must occupy at least half of the plate, leaving the predominant part to the vegetables! They provide vitamins, mineral salts, antioxidant substances and fibre, with a low energy density. Try to choose fruit and vegetables of different colors and varieties, possibly also sticking to seasonality so they will be richer in micronutrients and their cost will be lower!
  • WHOLE CEREALS: This category of foods represents the main source of carbohydrates and must occupy a quarter of the entire meal. These foods contribute to the intake of fiber but also B vitamins and minerals and therefore also in this case it is always good to vary the sources. Whole grains, as well as pseudocereals, have a slower and more limited effect on blood sugar compared to refined grains which should instead be limited. This category also includes tubers such as potatoes which, despite being vegetables, represent a source of starch and therefore must be considered on a par with cereals and derivatives.
  • FISH, MEAT, EGGS, MILK AND DERIVATIVES, DRIED FRUIT AND LEGUMES: they must occupy the last quarter of the plate and represent animal and vegetable sources of proteins! It is generally advisable to consume proteins from healthy foods that also provide other precious nutrients, for example in the case of fish and dried fruit which contribute to the supply of omega-3! White meat should be consumed a maximum of 2-3 times a week, while red meat should be limited to a maximum of 1 time a week. Legumes represent an excellent source of vegetable proteins, carbohydrates and fibre: soy in particular is used for the production of derived foods such as tofu and tempeh which represent valid solutions for consuming foods with a high protein content for those who choose a diet vegetarian.
  • To complete the balanced dish, a source of GOOD FATS must NEVER BE MISSING: prefer Extra Virgin Olive Oil, a source not only of unsaturated fats such as oleic acid but also of vitamin E which has an important antioxidant action! Better to limit butter and avoid margarines due to the excessive presence of saturated fats and in many cases hydrogenated fats.

Also don't forget to DRINK WATER, which is essential for maintaining the body's functions. We recommend around 8-10 glasses a day to ensure a good level of hydration! Limit dairy products to 1-2 servings per day and it is also best to avoid sugary drinks to limit sugar intake!

In conclusion, when talking about a balanced diet, we cannot fail to mention the importance of staying physically active! Exercising daily represents the other half of the apple necessary together with a healthy diet to maintain an optimal state of health!!

Bibliography

The healthy dish Available at https://smartfood.ieo.it/be-smart/piatto-sano/
Back to blog