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The Balanced Dish Rule

Let’s see what to put inside a dish to have good and healthy meals.

Today I am happy to explain the trick of the “balanced dish rule” to be able to handle better your meals.

Now, I am not referring to the whole population, so dear reader friends who are already supervised on a nutritional level, you can decide whether: a) come back here in 15 days b) read these tips anyway and adopt them / recommend them to someone by pressing the “share” button, below these lines!

Those who follow me on social media repeatedly asked me why I always try fix my food perfectly: Those who follow me on social media have repeatedly asked me why I always try to fix my food perfectly: easy, to have complete control over what I put on my dish and carefully manage the three the 3 main macronutrients: carbohydrates, proteins and fats, without forgetting the main source of fiber and vitamins, namely vegetables.

 

Having said that, here is the …The balanced dish rule

To obtain a perfect balance it is necessary to divide it into four parts. 

Half a plate will be used for vegetables and fruit, preferring seasonal ones and always with varying colors. 

A quarter of the dish will be reserved for whole grains. Either rice, oats, barley, spelled, and of course wheat, both in the bean version and in the form of flour, pasta or bread. Excellent carbohydrate sources are also chestnuts, potatoes or pumpkin. 

A quarter to pseudo-cereals such as the very good quinoa. If you do not suffer from irritable bowel syndrome I recommend whole grain ones because, besides having a low glycemic index, they provide more fiber, so they give a greater feeling of satiety, and help the digestive system.

The proteins will complete the remaining quarter of the dish. I refer mostly to white meat, eggs, blue fish and lean red meat. Also vary with legumes (accompanying them to a portion of cereals to complete the amino acid profile), and fresh cheeses . 

Finally, no less important are the healthy fats, whose portion per meal should be about 10 grams per meal. I’m referring to extra virgin olive oil, dried fruit, oilseeds, avocado and dark chocolate (80% – 99%). Using spices to flavor your dishes is essential, and avoid salting your dishes.

And what about fruit? Personally, my advice is to not combine it with the main meal in order to avoid fermentation (abdominal bloating) and raising insulin levels. Consuming two portions of fruit throughout the day is very important for all the vitamins they provide, so you can eat it with snacks accompanied by a portion of Greek yogurt (5% fat recommended) and some almonds. 

But…. don’t forget water!!  To maintain the right homeostasis consume 1 liter per gram of salt, in total at least 2 liters per day. On days when you do physical activity, the more you sweat the more it is recommended to increase water consumption. 

 

I hope that these few words will be of help to make up your food day in the best way! Stay active, stay healthy!

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CONTRIBUTOR

Claudia Cecere

Sky blue eyes, platinum blonde hair and gray, lips that are not very fleshy.
Comfortable shoes, jeans and colorful socks and non-designer bags.
Juventus heart, sporting from birth, illnesses and daily ailments.
Nails strictly with enamel, massages.
I like white, wood and DIY.

I love cooking, eating well and taking care of myself.
I like things that taste of earth, oats, dried fruit butters and raspberries.
Curry, curcuma, ginger, soy sauce, coconut, chicken and rice.

A few years ago I decided to take my life in hand and dedicate myself to my biggest dream: cooking!
Here comes the FIT BAKERY: an artisan shop where you can buy healthy and tasty homemade products. A place where to make healthy cooking that helps people feel better … with taste!

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