how to build a healthy meal
Make half your plate fruits and vegetables. They are a great source of nutrients, unlike many processed foods where nutrients may have been removed. They are also low in calories and fat.
Add lean protein from nuts, eggs, dairy ( fat free or 1% milk), legumes and whole grains-
Avoid extra fat and saturated fat. Saturated fats contribute to heart disease, stroke, and other inflammatory conditions in the body such as leaky gut and autoimmune diseases.
Take your time to eat- it takes twenty minutes for your stomach to tell your brain it is full, so savor the food, eat it slowly.
Choosing a smaller plate will give the appearance of a larger meal and can help you with portion control and limiting overeating.
Try to eat more meals at home- so you have a better idea of what you are eating. Many restaurants add extra fat, salt and sugar to their foods to give them taste.
Choose healthier options at home or eating out- choose grilled and baked instead of fried food.