EAT developed a new tool for healthy eating – the balanced plate.
FOOD & NUTRITION
Nutritional elements
Balanced Nutrition
The BALANCED PLATE represents a well- balanced and healthy meal that satisfies you, keeps your body healthy and prevents many of the diseases that affect Western people.
It is composed of four sections, each one containing the right quantity of a specific food.
VEGETABLES AND FRUITS
are a major source of protective substances – antioxidants with anti-inflammatory action, fibers, minerals and vitamins – which allow our metabolism to work properly.
WHOLE GRAINS
are a source of complex unrefined carbohydrates, rich in fiber and with a low glycemic index.
HEALTHY PROTEINS
finish and legumes, are a great alternative to red meat and cheese, which contain saturated fats, dangerous for our health.
Add healthy nutrients to your diet: eat more fruit and vegetables. It’s best to consume a variety of foods than taking supplements.
Vegetables
There are a lot of vegetables – eat them at every meal.
Choose them according to their seasonality and do not eat potatoes every day because they are rich in starch.
Proteins
Reduce meat and cheese.
Remember that fish, legumes and eggs (twice a week) are excellent alternatives and contain useful substances.
Check carefully their quality and origin.
Fruits
There are many fruits with many different colors.
Follow their seasonality and eat them at the end of your meal.
Dried fruits (almonds, hazelnuts, walnuts, pine nuts) contain high- quality oils.
Water
Drink a lot of water throughout the day – it has zero calories.
Eat yoghurt every day and reduce sugary drinks.
Choose fruit juices without added sugar.
Whole Grains
Choose whole grains.
Reduce refined grains to avoid bad control of your weight and glycaemia over time.
Condiments
Use little amounts of iodized salt for the proper functioning of heart, kidneys and thyroid.
Use extra-virgin olive oil, aromatic herbs and seeds to cook or season food.
Try to reduce butter and sauces and avoid margarine, palm oil and coconut oil. They contain unhealthy fats.