The Healthy Plate Method
To meet our daily nutritional needs we need to eat a variety of foods in the right amounts. We tend to get overwhelmed trying to figure out the details of what and how much is ideal for our bodies. While our time is better spent making small and attainable changes in our daily habits. Focusing on eating healthier, balanced meals, which does not have to be complicated.
The Healthy Plate Method is an easy-to-understand visual guide to help you adopt healthier eating habits. Using this plate method can help you to manage your weight and help prevent/manage certain chronic diseases.
Just remember; quarter - quarter - half!;
Quarter of your plate with whole grains
Quarter of your plate with (lean) protein
Half of your plate with vegetables!
Quarter plate of Whole grains
Whole grains, are less processed and thus richer in nutrients, compared to refined grains such as white rice and white bread. Whole grains are filled with Vitamins B and E, iron, zinc, magnesium and dietary fibers. Including whole grains help with weight management, by keeping you feeling full for longer. It can also help lower risk for developing diabetes, heart diseases and certain cancers. Some examples of whole grain options are; Whole grain (brown) rice, whole grain pasta, potatoes with skin and quinoa.
Quarter plate of protein (animal- & plant based)
Protein is the building block for almost everything in your body. It helps build and repair cells and regulate bodily functions. Products containing proteins also tend to contain B vitamins, iron and zinc. Fish provides healthy fats, the omega-3’s. Foods that can be included in your quarter plate of protein, can be chicken, turkey, (lean) meats, fish and eggs. Or plant based options such as tofu, tempeh, nuts beans and legumes.
Half plate of vegetables
Next to the essential nutrients and health benefits that vegetables provide, they also add color, texture and extra flavor to your meal. They are naturally low in calories, fat and sodium, and rich in dietary fiber, vitamins, minerals, phytochemicals and antioxidants. A diet rich in vegetables helps protect against chronic diseases and the high fiber and water content helps add volume and bulk to the meals, filling you up and minimizing the urge to overeat.
One step at a time..
Following the plate method may be an adjustment if you are used to the usual “Aruban Plate”, containing about half a plate of (refined) grains with the other half filled with a protein source. With a mayonnaise based potato salad on the side and topped off with fried plantains. If you’re lucky you may find a lost pea somewhere hidden between all the carbs. Although delicious and part of our culture, it is not considered a healthy meal. But remember.. baby steps. If you’re current plate doesn’t look like the Healthy Plate Method, don’t worry. Any step in the right direction is a win. Maybe just start by decreasing your portion of grains and carbohydrates (e.g. rice, potato salad and plaintains) and start adding a variety of vegetables. When you are used to this, you may want to try to change the grains to whole grains, e.g. whole grain rice instead of white rice. And so on..