A healthy plate can help you create a well-balanced meal for your kids. It’s a method by the Health Promotion Board specifically for Singaporeans. But you can definitely copy this easy guide.
What can you make your family today for a delicious yet healthy and tasty dinner?
You can follow the healthy plate method that’s invented by the Health Promotion Board HPB for Singaporeans.
This healthy eating plan works for everybody in your family. Be it your toddler, teenagers, or even your own parents.
Incredibly this healthy plate method also works for people with diabetes.
Now, you can make nutritious healthy delicious meals in minutes!
What’s a Healthy Plate?
Healthy Plate is a method to control weight and prevent chronic diseases such as diabetes. It helps you figure out how much food you should eat from each group of foods.
It’s an easy method to control your serving sizes on plates where you don’t have to count.
How to Make a Healthy Plate?
Your grocery checklist should contain whole-grains, meat and protein source food, fruit and vegetables, and healthy oils.
However, a healthy plate doesn’t mean that you should include all food groups at every meal.
Now, for a start, you can simply use a 7-inch plate for your children and a 9-inch plate for adults.
First, divide the plate in half and fill one side with vegetables.
There are two types of vegetables, starchy like potatoes, corns, peas such as lentils and chickpeas, kidney beans, winter squash, or plantains.
The non-starchy vegetables are like zucchini, jicama, cucumbers, carrots, or salad.
If you or some family members have diabetes, fill half your plate with non-starchy vegetables.
After that, fill one quarter with whole grains or starches like brown rice, corn, beans, or whole wheat pasta.
In the other quarter, add some lean protein sources like tofu, grilled fish, or chicken.
“Can I add a side of tortilla or a slice of bread?” you asked.
It’s hard to resist, I know!
The trick is, you ought to serve a smaller portion of the other starches on your plate instead.
To complete your meal, add a drink like unsweetened coffee, tea, or a glass of milk.
But remember that drinking 8 ounces of milk affects your glucose just as it would if you ate another tortilla or a slice of bread.
Or, you can also choose water with a squeeze of lemon, lime, or even infused water with mints.
It’s completely your choice how you’d like to create your healthy plate.
You have many options, as long as you remember to follow these healthy guidelines, and ta-da, you’re all set!
Healthy Plate for Soup
Now, you might be thinking if you can use the plate method to make vegetable beef soup or other meals.
The answer is yes!
Simply follow the same idea mentioned above.
First, gill your pot with low sodium broth and lots of healthy vegetables such as corn, cabbage, zucchini, carrots, onions, and some lean beef.
But remember, don’t put those veggies too much.
Making a healthy plate for soup is just like when you put on a quarter of your plate for each person you’re serving.
You can also add your favorite type of bread on the side, and you’ve got the right amount for a healthy meal.
When you start putting this healthy plate method into practice, you will notice differences in your children’s eating patterns and habits.