Oct 15, 2012

What's On Your Plate?



Choose MyPlate

I've been mostly talking about fitness and running lately.  And while I may have amused you or somehow caught on with the pep talks about choosing a more active lifestyle,  I have not forgotten something that is closer to heart.  Food of course!  As they say, the way to a man's heart and I daresay a woman's heart as well is through their stomachs.  I don't know about you, but I do love eating!  Who doesn't?  

But while most of us love to eat, the experts say that we should eat mindfully.  After all, our mouth and stomachs, and consequently our whole body are not dumping sites for whatever we can chew and swallow as long as they taste good.

Eating mindfully first starts with a conscious effort to take a better look at what we ingest.  It's a mindset change, at least for me.  I used to eat for the pleasure of it, thinking that if it tastes good, then it must be good.  I never realized how far away from the truth I was until I was diagnosed with essential hypertension.  With no known underlying causes, the only culprits I could think of are two things: the food I eat and my level of physical activity.  I don't smoke, do drugs or take alcoholic drinks so those are out of the picture for me.  But what I do encounter on a daily basis, specifically, thrice a day are those innocent looking but delectable things on my plate.

The diagram above is, I think a better way of applying the food pyramid.  It's easier to visualize things when you imagine your actual plate.  What does this plate diagram tell us?  Here are some of the things I could infer without reading through the articles at the website:

  • Every meal should include one representative item from each of the basic food groups (obvious enough, right?) if we are to aim for a healthy meal.
  • More fruits and vegetables are required (in fact, half of the plate).
  • Protein and grains are of equal importance next to fruits and vegetables.
  • Dairy is on the side.  (What!? No coffee?)
  • If you would sum it up, a good meal, based on this diagram is more than 50 % from plant-sourced foods rather than food derived from animal sources.
Notice there was no mention of seasonings or spices?  Well, for cooked foods, you can't possibly forgo that so I would assume, it's because one has to use those sparingly, or it's something you can do without, depending on your preferences.  If one has other medical conditions, a modification of the plate content may have to be determined based on the advise of a nutritionist or physician.

On Choose My Plate, you'll have a better understanding of this plate principle and what to actually put on your plates.  If you're also into weight loss or maintaining healthy weight, then it's also important to consider portion sizes or how much you put in your plate.  Web MD gives creative visuals for that instead of you always carrying  measuring cups and spoons to monitor portion sizes.  Imagine doing that when you dine out!

What I do like about the guidelines from these sites is that they don't take the fun out of eating by taking out certain food items.  What they do focus on is eating the right types of food and in the appropriate portions.  In short, enjoy the good foods but do not overindulge.

For good health, it's always worth it to make that extra effort to really eat mindfully and make a good habit out of it.



30 comments:

  1. Oh my, I have none of these on my plate every time we eat lunch. Fruits kasi are like every now and then meal hahaha! Visiting from CommEx Oct16.

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  2. Dati, almost zero din sa kin ang fruits and veggies. Since a few months ago, I have always managed to put in those but not every meal. Pag dinner time kasi, I don't eat a full meal anymore because I'm going to sleep na hehehe.

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  3. I eat what i want to eat and there are times its not healthy..visiting from ComEx Oct 16

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  4. eeekk! im in my weekly reminder again! hehehe :-) thanks sooo much for your blog aileen!!! :-) I stil have more fails pero working on it na talaga! hehe :D


    -promding chamimay, commex oct16

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  5. Eterna-Pinay Mom's CareOctober 17, 2012 at 9:15 AM

    i enjoy reading your article...visiting from ComEx Oct 16

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  6. love your post, very enlightening

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  7. This is awakening!!!! eat healthy. stay healhy.

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  8. Charm, nagugulat ako sa yo, could almost hear your shriek hehehe...no pressure naman. Just do it at your own pacing :-)

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  9. very informative post. I saw a video with almost the same topic but it's a plate on go, glow and grow food. :)

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  10. I also love to eat, halata sa katawan ko. Sa akin lahat ay masarap hahaha. Sana may determination akong tulad mo, to keep a healthy life.

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  11. Lately, I am buying more fruits than usual especially the seasoned one like lanzones, dalanghita and rambutan. Apples and oranges din then we drink more of pineapple juice since uso colds and cough ngayon. This is a very helpful tips sis. Thank you for inspiring us to be healthy.


    Mommy Maye

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  12. i love to eat too.. this will be challenge to eat more healthier everyday. :)

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  13. I need to eat more healthy. Have been snacking too much on junk food these few weeks.

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  14. oh.. it's a long process on my part, and i think it's taking me forever to do that, lol!

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  15. I just can't help but say OHHH and AHHH every time I read your posts. I'm in the healthcare sector, but often neglects my health... Ironic isn't it?! hahaha. Thanks for the constant reminder on living healthy Aileen.

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  16. I love veggies and dairy, I think I actually follow this without even realizing it.. ^^,

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  17. im sooo guilty! i love to eat too! a lot.

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  18. Very, very good read. Im trying to practice being on a balanced diet so your post is very timely!

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  19. i try not to eat fastfood but sometimes i cant cook anymore i ended up eating outside but ill try to be more wise in choosing what to order, like exchange fries to salad and the like :P

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  20. I know this should be done... but I always fail!:(

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  21. very informative post... hope i could follow all these steps to a healthy diet... fruits, veggies and dairy should be eaten frequently from now on. crossing fingers. hehhee


    filman santiago comex Oct 16 '12

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  22. This is really correct, we must not only rely our health with exercise but food is teh great factor.

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  23. Khimbyrlee EerlrybmihkOctober 21, 2012 at 9:58 PM

    Might wanna try this. I'm having a wheat drink for a change now. :)

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  24. Very nice photo, we always have vege every dinner and protein in the morning ang some grains or fruits in the merienda time.

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  25. Hmm this is a good example for the kids to learn to eat a balance diet.

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  26. I wish I could include every food group you've provided every time I eat but somehow, I consume more proteins, vegetables and fruits. There are times when I only eat fruits for my entire meal. :p

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  27. If I have this, probably I'll be eating the fruits more hehehe! Visiting from CommEx 10/30

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  28. My dad and I were talking about correcting my eating habits so i can begin to lose weight asap. It's easier said than done. :(

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  29. oo nga, bakit walang coffee?! you know what, sometimes my pee smells like brewed coffee (oops sorry ha) pero sobrang addicted din ako sa lasa ng kape.



    it's hard to follow the diagram on the plate, no? kasi most of the time, i only eat either protein and fruits or fruits and veggies. sobrang knoti lang ng carbs ko (rice) though it's very essential for the body kasi it's the food of our brain. aileen, meet tayo minsas? :)

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  30. Lol! Sis that happens to me also when I have had too much coffee. It's hard to follow this strictly talaga. There are times the protein takes half of the plate when you only have meat for viand hehehe. I'd love to meet you sometime, sis...Ms. Sarah is also asking me for a meet-up, just that I haven't had the time pa. Let's try to sked sometime. :-)

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