When it comes to weight loss, or even general health, nutrition is everything.
A nutritionally sound diet has the ability to help a person lose weight; build muscle; keep blood pressure, cholesterol and glucose levels in check; and ward off diseases, sickness and other ailments.
In order to practice a nutritious diet, one must not only know what to eat, but also how much of it to eat. A great way to judge these values is to learn how to build your plate. By doing so, not only will you be eating the right foods, but you’ll also be eating the correct portions. Below is a look at what your plate should look like:
Veggies take up half the plate because they are extremely nutrient-dense, high in fiber and low calorie. In other words, a large portion of vegetables with your meals will provide a huge amount of nutrients while filling you up without all the calories.
Protein is the second-largest value on the plate and is great for stabilizing hunger, building and maintaining lean muscle mass and optimizing the metabolism. Protein choices can be lean red meat, chicken, fish, eggs or plant sources (beans, lentils) for vegans or vegetarians.
Starches, which take up only about 1/8 of your plate, should be minimally (if at all) processed. Whole grains, potato varieties, oats and breads are good options.
Fats, equal to the portion size of starches, can include healthy oils, nuts and seeds, are important to an optimal diet and can help you feel satisfied.
A few other tips when it comes to plate building: always opt for water as a beverage; eat until you’re just about 80 percent full; and choose a smaller plate. Now, start building your plate at your next meal.
Jason DeHenzel has trained some of New York’s most prestigious clients, including high-profile lawyers, advertising executives, movie producers and musicians. Sophie DeHenzel is a Pn1-certified nutritionist and former downhill ski racer. The pair founded DeHenzel Training Systems, a 2015 Home-Based Business of the Year from the Loudoun County Chamber of Commerce. DeHenzel Training Systems develops customized fitness plans for clients of different abilities, experience and commitment. Find out more at dtsnova.com.
