What should your main dish actually look like? It’s a simple question, but once you figure it out, you’ll be one step ahead. In the ideal world, your plate should be filled half with vegetables and fruits, one-quarter with starches, and one-quarter with meat or a meat substitute. The dish should come with a large glass of water, a dairy product of your choice, and a fruit if none was included. Let’s take a closer look at each of these elements.
“Eat your veggies; they’re good for you!”
Who hasn’t heard this from a parent at one time or another! Few are those of us who actually apply this rule steadfastly at each meal. Half your plate should be loaded with vegetables and colourful fruits. These little wonders have the added benefit of providing a cocktail of vitamins and minerals that will boost your daily menu’s health profile. They should be first on your plate since they’re treasure troves offering solid protection against aging and several illnesses.
Bring back those starches!
Eating starches is a must. Breads, pastas, and potatoes are not the enemy. Any nuance is in the choice and quantity of the starches, which should take up one-quarter of your plate. Choose whole grain breads, pastas and crackers, prepare boiled potatoes with skins, and swap traditional white rice with barley or quinoa to add some variety. Starches are a source of complex carbohydrates and fibre. They can give you the energy you need and help keep you going between meals.
Proteins to manage your appetite!
Finally, good and varied sources of protein complete your dish. The last quarter of your plate should belong to them. Eat fish that’s high in omega-3 such as herring and trout at least twice a week, regularly add plant-based proteins such as tofu and legumes, and opt for lean cuts of meat in small quantities. And don’t forget eggs and nuts are also excellent substitutes.
Dairy, please!
Adding a dairy product to each meal ensures you have enough calcium and other vitamins and minerals in your diet, as they play an essential role in bone health. Milk, enriched plant-based beverages, yogurt, and cheese are all good choices.
And what about water?
Make water your ally at each meal; it will keep you hydrated and preserve your energy. Jazz it up by simply adding your favourite ingredients including lemon slices, cucumber, and mint.
The dieticians at Rachelle Béry
