American Plate Method
If you are already tired of various diets, The Fashiongton Post will share with you a universal method that will allow you to eat balanced food and, at the same time, not gain weight — that is the American plate method. To try it out, you won’t have to count calories, just take our advice into account.
Imagine an ordinary plate of 20-24 cm in diameter and visually divide it into two equal halves, and then one of them into two more parts. These are the ideal proportions of your meal and the basic rule of the American plate: 50% should be filled with plant foods, 25% with carbohydrates, and 25% with protein.
Plant foods (50%)
Vegetables and fruits, preferably raw. This will ensure a low calorie diet and quick satiety. Try to choose vegetables and fruits in a wide variety of colors, this will make the food even more appetizing. Eliminate potatoes and legumes. An excellent choice would be:
- cabbage;
- bell pepper;
- broccoli;
- pumpkin;
- tomatoes;
- cucumbers;
- carrot;
- eggplant;
- asparagus;
- zucchini;
- avocado;
- celery;
- greenery.
Carbohydrates (25%)
These are mainly whole grain products, the presence of which in the meal is extremely important — they provide energy and have a positive effect on the condition of your hair and nails. The following products would be great for this part of your plate:
- buckwheat;
- quinoa;
- bulgur;
- couscous;
- potatoes (except fried);
- durum wheat pasta;
- whole wheat bread;
- brown rice.
Avoid fatty sauces, such as mayonnaise or ketchup.
Protein (25%)
Protein is responsible for the structure of muscles, as well as the creation and restoration of new muscle fibers and tissues. Protein foods provide vitamins, fatty acids and other beneficial substances. According to the American plate rule, the following foods will be a good choice:
- fish and seafood;
- eggs (except fried);
- cottage cheese (no more than 5% fat);
- lean meat (chicken, turkey, rabbit);
- legumes and soy products.
How many of such plates can you eat per day?
Minimum one (for example, in the middle of the day), maximum three (breakfast, lunch, dinner).
What about first courses?
Of course, you won’t have to divide soups into separate components as per the American plate method, but you should take into account that the soup must certainly contain vegetables, proteins, and carbohydrates. For example, vegetables can be represented by onions, carrots, beets and cabbage, protein — meat or beans, carbohydrates — potatoes.
What about dairy products?
Dairy products are not counted according to the American plate method: 1-2 servings of dairy products are allowed per day (for example, 250 ml of milk, 150 g of cottage cheese or 30 g of cheese).
What about nuts?
Nuts are also not counted using the American plate method. You can easily afford about 30 g of nuts per day, either separately or by adding them to the plate with everything else.
And at the end, a few more valuable tips:
- breaks between meals should be 3–4 hours;
- food is best stewed, boiled, steamed or baked;
- it is advisable to exclude sugary drinks (Coke and juices);
- tea, coffee and water are allowed.
