“My Healthy Plate” is a program that was developed with the aim of facilitating the identification of foods and appropriate portions to maintain a balanced diet, being prepared by the Nutrition service of the Heart Institute of HC-FMUSP and LatinMed.
The program was adapted according to the eating habits of the Brazilian population, and aims to contribute to the reduction and prevention of chronic non-communicable diseases, such as obesity, diabetes, cardiovascular problems and cancer.
A healthy diet is considered one where meals are made up of a variety of foods, with appropriate types and quantities that include foods of both plant and animal origin.
It is recommended to eat three meals a day, such as breakfast, lunch and dinner, and have snacks between meals.
Below is an illustration of how each meal should be prepared:
For breakfast, the ideal is to combine fruit, a source of carbohydrates and proteins.
At lunch and dinner, half of the plate should contain raw and cooked vegetables (greens and legumes). The other half should contain ¼ with a portion of animal protein (beef, chicken, fish – excluding visible fat – or eggs) and a portion of vegetable protein (beans, chickpeas, soy, lentils). The remaining ¼ must contain foods rich in carbohydrates, preferably in whole form (rice, pasta, potatoes, cassava, cassava, flour).
Intermediate snacks can be consumed: yogurt or milk, giving preference to skimmed milk, cheese, biscuits or cookies (wholemeal), toast, or fruit in general.
For more information, visit the “Meu Prato Saudável” program website www.meupratosaudavel.com.br
References:
Food guide for the Brazilian population. Promoting healthy eating, Brasília DF, 2008.
My healthy dish for more information see the website www.meupratosaudavel.com.br