Between TV, magazines, and social media influencers, we’re bombarded with conflicting dietary advice every day. Add in advice about how our food choices can harm the planet, and everything seems even more complicated.
But as Cynthia Bartok, registered dietitian and faculty member at Bastyr University in Kenmore, explains, “Eating in a way that’s good for you and the planet doesn’t have to be complicated.”
Try the healthy plate method
Bartok says one way to block out the noise is to prepare meals that follow the Healthy Plate Method.
Bartok recommends starting with a 9-inch dinner plate and filling half of that plate with cooked or fresh non-starchy vegetables that are low in carbohydrates and calories, such as carrots, bell peppers, broccoli, lettuce, cabbage, bean sprouts, eggplant, and okra. We recommend packing one or more. , beets, zucchini. Next, the person preparing the dish should choose healthy “lean” proteins that are low in fat, saturated fat, and cholesterol, such as skinless chicken breast, white fish, pork loin, canned tuna, shrimp, tofu, and legumes. The sauce should fill one quarter of the dish. , and lean cuts of beef,” Bartok continued.
That way, the last quarter of your plate can be filled with starchy foods rich in complex carbohydrates, such as sweet potatoes, corn, and cassava. Incorporate healthy whole-grain breads, brown rice, quinoa, corn tortillas, barley, and couscous, says Bartok.
What should I drink?
To wash down your meal, choose a low-calorie drink, such as tap water with fruit, sparkling water, or decaf coffee or tea. Bartok said it’s important to “choose options without any added sugar or calories to complete a balanced diet.”
Healthy aging and diet: preventive measures
“The Healthy Plate Method may seem too simple to be effective,” Bartok says. – Diabetes, type 2 diabetes, high blood pressure, high blood cholesterol, excess weight. ”
Kind to people and the earth
“The Healthy Plate Method has some simple adjustments that are good not only for your health but also for the planet,” Bartok said.
Choose lean protein sources like chicken, shellfish, seafood, and pork instead of beef, or have a “Meatless Monday” that focuses on plant-based protein foods like tofu, beans, tempeh, and nut butters. Adoption is a positive and healthy choice for both. Man and the Earth, said Bartók.
With these simple guidelines, you can make healthy nutritional choices that benefit our bodies throughout the aging process and benefit our local and global communities.
For more information about the Healthy Plate Method and personalized meal plans, contact a registered dietitian within Health Care Plans or call the Nutrition Team at Bastyr Natural Health Center at (206) 834-4100.
