Adjusting Your Food Plate

Aug 16, 2015
2 min read

Individuals who are on weight control or those with poor eating habits have special needs. In order to improve their eating habits they will have to make changes to their diet. These individuals can use vegetables and fruit to successfully modify their eating.

Why vegetables and Fruit? Healthy eating is not just about eating healthy food products, It is also about limiting or omitting unhealthy ones. Many struggle with both.

'Vegetables and Fruits' is the most important food group by increasing your intake you can easily limit the the least important ones. You can use your meal plate to work it out.

Vegetables and fruit can be used to replace the high calorie foods in a plate, in so doing you will be able to eat the same amount of food but with fewer calories.

Most fruit and vegetables are filling and are naturally low in fat and calories, they will make your feel full and you will be eating less calories.

A rule of thumb is that vegetables and fruit should take up 1/2 of your plate. It is difficult for many especially those starting on a diet to make this adjustment.

Here are some easy ways to add more vegetables to your plate

Remove some of the cereals in your bowl and replace it with sliced bananas, peaches and strawberries. For 1/2 of the cheese or 1 egg in your omelette substitute spinach, onions or mushrooms. In your sandwich, in place of 2ozs of cheese or 2ozs meat add lettuce, cucumbers, tomatoes instead. In your broth, instead of 2ozs of meat or 1 cup of noodles add a cup of chopped broccoli, carrots, beans or red peppers to the broth. For your snack, pack a cup of vegetables or fruit from home instead eating high calories snacks from machines. From your favourite dish replace 1 cup of rice or pasta with 1 cup of chopped vegetables.