7 Easy ways to create your plate

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  1. Divide your plate into 3 portions: 1 half and 2 quarters

2.  Fill the largest section with non-starchy vegetables like:Spinach, turnips greens, cabbage, mushrooms, okra, cauliflower, carrots, bell peppers, bak choy

3.  Fill in the 1st quarter section with your protein like:

Chicken or turkey without skin
Salmon or tuna or catfish
Shrimp or oysters
Lean cut beef or pork or an egg
Tofu or cooked Beans or Peas

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4.  Fill in the 2nd quarter section with grains and whole food starches like:
Whole grain bread, tortilla, brown rice, pasta, potatoes, sweet potatoes

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5.  Add a serving of dairy

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6.  Add a serving of fruit

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7.  Complete your meal with
Plain water or unsweetened tea or coffee

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Regular physical activities, min 30 minutes a day can give you mental health benefits and increase your chances of living longer!

References

http://www.choosemyplate.gov/

http://www.cdc.gov/physicalactivity/everyone/health/

http://www.hpb.gov.sg/

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