Happy New Year, folks! We want you to start 2015 on the
right foot, so we’re going to make this blog short and simple: How to Fill Your
Plate.
First, we need a plate. When looking at your plate let's view it as a clock. From 12:00 to 3:00 is 1/4, from 3:00 - 6:00 is a 1/4, from 6:00 - 12:00 is a 1/2.
First, we need a plate. When looking at your plate let's view it as a clock. From 12:00 to 3:00 is 1/4, from 3:00 - 6:00 is a 1/4, from 6:00 - 12:00 is a 1/2.
Fruits and
Vegetables:
Fruits and veggies should fill up ½
of your plate. The more colors, the better! Remember to vary
the kinds of fruits and vegetables you eat to obtain the optimal amounts of
fiber, vitamins, and antioxidants from these servings. Also remember that if
you are watching your weight, you should bulk up on water dense fruits and veggies, such as melons, apples, cucumbers
or celery. These are lower in calories, yet filling.
Whole Grains:
When it
comes to starch, always pick whole
grains! They are more nutritious than the white choices because they have
more fiber—some, like quinoa, are
also high in protein (8 grams/cup). Fill ¼
of your plate with whole grains like brown rice, oats, or millet; even
whole-wheat couscous is a good option!
Lean Proteins:
Fill the last ¼ of your plate with lean protein. Some healthy choices include:
low fat dairy (yogurt, cottage cheese, etc), fish (salmon is great!), beans,
nuts, chicken or turkey. Nuts and some types of fish will have higher fat
contents than these other options, so remember to limit your portions, but don’t
be scared to indulge. These are rich with omega fatty acids, which are great
for brain function, skin, and even mood regulation!
Well, NEXT LEVEL members,
we hope we made your meal planning a little bit easier! If you have any further
questions, always feel free to ask your trainer for advice! Wishing you a
wonderful start to a new year!
Dr. Abu Pigott
Aurora Baxter
