Healthy Plate

How to Set the food in my Plate?


 Hello dear readers, for those who have not read my previous publications, my name is Ayerim Patterson, I am a Nutritionist-Dietitian,  Idoneus since 2012. 

Today I am writing about a topic that a lot of people has asked me through my social networks. I hope all of you,  leaving your comments down below, and if you can share it on your social networks will help me a lot, so that this message can reach more people. 

 Kisses and Hugs!!!. 

P.D .: If you want you can follow me in my social networks, I leave them at the end of the Post.

One of the main question when we are talkin about the healthy plate is:

1- What size should my Plate have?

Based on the recommendation of the American Diabetes Association (ADA) the plate should measure 23 centimeters (9 inches).

 another question about healthy plate is:


2- What is the healthy distribution of food on my plate?



To make easier the distribution of food in the plate, it is recommended to divide the plate into 3 sections as we can see in the following image:
The picture shows us how to divide our Plate:

1/2 = 50% Vegetable (No Starch)
1/4 = 25% Protein
1/4 = 25% of Starches


3- What kind of food should I include on my plate? 

1/2 Vegetable Plate (No Starch) 

As we saw in the previous image, the half of our plate are vegetables, prefer fresh vegetables and decrease the consumption of packaged vegetables, canned or vegetables with preservatives.
1/4 Protein Plate 
A quarter of our plate have protein, in this section of the plate we will prefer white meats and decrease the consumption of red meat, choose lean meats, avoid sausages and canned. 
1/4 = 25% of Starches 
The remaining quarter of our plate is of the starches. In this section of the plate we must be especially careful, because it is very important that we know what foods are included in this group of starches, and take into account if we have any type of disease. In this section we should prefer foods with whole grains.

It is necessary to attend to a Dietitian, who are the professionals trained to help you know the amounts and the combination of food your body needs, taking into account your individual and specific needs, history of diseases, among other clinical aspects, and The most important thing is that Nutritionists-Dietitians have scientific knowledge of 4-5 years acquired in a Faculty of Medicine at the University.

4- What should be the food preparation included in my plate? 

1/2 Vegetable Plate (No Starch) 
In the middle of our plate we will prefer raw vegetables, boiled or steamed. Avoid fried vegetables. Use natural dressings. 
1/4 Protein Plate 
In this section of the dish we will avoid fried preparations, avoid artificial sauces and extra fats. 
1/4 = 25% of Starches 
In this last section of the dish we will choose preparations in water, avoid adding oils, avoid frying, avoid artificial sauces, avoid artificial desserts, prefer the natural and guide us by the recommendations of our Dietitian.

5- How do I know if my plate is Healthy? 


If you are following the general recommendations and specific recommendations given to you by your Nutritionist-Dietitian, you will see and feel good and when you go to the doctor your biochemical (blood) tests will have acceptable values, and you will see it in your body on the outside and inside.


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About the Writer😇😇:
By: Licda. Ayerim Tayra Patterson
CLÍNICAL NUTRITION
❤Nutricionist-Dietitian (Idóneous since 2012)
❤Disigner of Weightloss Programs 
❤ Dancer of Contempory Dance
Instagram: @ayerim_tayra






👇SOCIAL NETWORKS IN ENGLISH 👇


👇SOCIAL NETWORKS IN SPANISH 👇

 1-WeightLoss 
If you want to know about Healthy Weight Loss: Visit one of my Youtube Channels here: 

2- Nutritional Tips, Diet, Exercise and Fitness Here: 
3- Weight Control Here: 
4-  Helping Group on Addictions to Foods with Added Fats and Sugars with the Nutritionist-Dietitian Ayerim Patterson Here: AAGAAN by Ayerim Patterson 

5- Sports Nutrition and Nutrition for Dancers Here: 


7- NutriRitmo in Spanish: Nutriritmo507.blogspot.com


👸👸👸😉😉😉Kisses!!😉😉😉 👸👸👸

 💓💓💓💓💓💓💓💓Let me know what you want me to write in the next post !!!💓💓💓💓💓💓

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