The history of human food is quite interesting. Primitive humans used to hunt animals and eat them raw. Then when civilization flourished, humans started being cooked and eaten. After this, grains and vegetables also came in the food plate. All this was needed at that time. People used to work hard all day in the fields and forests and eat bread and rice with a plateful of food plate.
In modern times, there has not been much change in our food plate, but the way of living has definitely changed. Now, after eating a lot of carbs, we neither take long walks nor work in the fields. We sit on a chair in the office and are on the computer all day long.
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Before eating today, look carefully at your plate. If you are sitting in the office canteen, then peep into the tiffins of your colleagues also. There will be more quantity of roti-rice and very less quantity of vegetables-salad. The meal of most Indian families is like this, four rotis and a little vegetable. Now after eating this food, you will again sit in the chair and keep working at the same place for hours.
In the language of science, it is called sedentary lifestyle i.e. sitting at one place for a long time. Lack of much physical activity in life.
So with this sedentary lifestyle, could your current food plate be making you sick?
Today in this article we will know how our food plate should be as per our lifestyle. You will also learn that-
• What should be the quantity of bread and rice in it?
• What should be the ratio of vegetables and pulses in it?
• How much salad is required?
In India, the thali of every house, hotel and restaurant is almost the same. It has a lot of carbs, little protein and even less fiber. This means that most of the plate is filled with roti and rice, while vegetables and pulses are in very small quantities. Salads and fruits are often missing from these plates. In fact, the way in which we decorate the plate and eat it is very old. This thali was beneficial when our ancestors used to work hard all day in the fields or in the forests.
Now that we are living a sedentary lifestyle, in which physical activity is negligible, people work sitting on the same chair all day long, then return home by car or metro, this plate is harmful for them. It is slowly making me sick.
Therefore you will have to eat less carbs.
Our body transforms food into energy and uses it. In such a situation, he finds carbs as the easiest source of energy. If you eat carbs, the body can convert them into sugar and use them directly.
If you are not spending it then it means the body will store it. We can increase or decrease the quantity of something, but the body needs all the nutrients.
You should have all the nutrients in your plate.
Carbs:
Rice, roti, pulao, paratha, poha, pasta and noodles are good sources of carbohydrates and fiber.
Protein:
Rajma, chickpeas, arhar dal, urad dal, moong, sprouts, soybean, chicken, egg and fish are good sources of protein.
Vitamins and Fiber:
Vegetables, salads, koshimbir, saag, curries, gravies, korma and seasonal vegetables contain essential vitamins, minerals and fiber.
Probiotics:
Raita, curd, buttermilk and paneer contain protein, calcium, probiotics and also help in digesting food.
Start eating with fiber
• We should start our meal with salad. It contains a lot of fiber. Mix fruits and vegetables of every color in it.
• According to a study by Mayo Clinic, people who eat high fiber foods have the least risk of developing heart disease and cancer, because fiber not only keeps the gut bacteria healthy but also controls body weight.
• They also work like a digestive. Therefore, after eating salad, whatever you are going to eat, it will become very easy for your body to digest it.
Obesity is the root cause of most diseases. If we learn to decorate our food plate according to our lifestyle, then all the problems will be solved. There will be neither the tension of obesity nor any disease.
Harvard TH Chan School of Public Health suggests healthy plate
Fruits and vegetables should make up the majority of our plate. Understand below, how our plate should be-
Eat as many vegetables and fruits as possible
• Divide your plate into 4 parts. Fill 1/2 of it with vegetables and fruits.
• Keep in mind that it should contain vegetables of every color and every type.
• Include green leafy vegetables, broccoli, carrots, capsicum, everything in it.
• According to gut experts, we should eat at least 30 different types of plants and fruits and vegetables a week.
• Potato can increase our blood sugar level rapidly. Therefore, eat less potatoes and eat them only after boiling.
Whole grains are also important
• Make ¼ of your plate with whole grains. Try to eat whole and unprocessed grains.
• Try to eat whole and unprocessed grains. Eat whole wheat, barley, quinoa, oats, brown rice and food items made from them.
• Eat less bread, white rice or do not eat it at all.
• These increase the blood sugar level and insulin has to work more.
It is important to have protein in the plate
• Make up ¼ of your plate with proteins.
• Fish, poultry, beans, and nuts are all healthy and versatile protein sources. They can also be eaten by mixing them with salad or vegetables.
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• Avoid eating processed meats like red meat, bacon and sausage.
Use healthy oil
We should not skip oil from our plate to avoid fat, because the body also needs healthy fat. Therefore some healthy oils can be used. Keep in mind that these oils should not be refined and processed.
Water is also important
The talk of staying healthy just by changing your eating plate may seem a bit far-fetched. Therefore, it is better to reduce the quantity of tea and coffee and drink at least 8 glasses of water throughout the day.
Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult an expert or your doctor for more information.
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