The balanced plate method is a simple and visual way to plan healthy meals by dividing your plate into portions so that your body gets all essentials nutrients in the right amount.
- How to divide your plate ( your plate divided into 3 parts )
- 1/4 Plate Vegetables and fruits
- Green leafy vegetables ( palak,methi )
- Other vegetables ( gajar,bhindi,lauki,beans )
- Salads ( cucumber,tomato)
- Seasonal fruits ( 1 small portion )
Rich in fiber,vitamins,minerals
Helps in digestion,weight control and immunity
- 1/4 Plate Carbohydrates
- Whole wheat roti
- Brown rice/hand pounded rice
- Millets ( jawar,bajra,ragi)
- Oats
Main source of energy.
Choose whole grains over refined foods
- 1/4 Plate Protein
- Dal,legumes,chana,rajma
- Milk,curd,paneer
- Eggs
- Fish and lean chicken
Important for muscle strength,repair immunity
- Add healthy extras
- 1 cup curd/buttermilk
- 1 tsp healthy fat (ground nut oil,mustard oil,ghee)
- Plenty of water
Benefits of balanced plate method
- Control blood sugar
- Helps in weight management
- Improves digestion
- Reduces risk of lifestyle diseses
- Easy to follow for all age groups
Suitable for :
1.Diabetic patients
2.Cardiac patients
3.Weight loss/weight gain
4.General healthy individuals
