This Ramadan, most of our Muslim brothers and sisters are taking fasting. Selecting essential foods is necessary and below is the My Plate Guide.
“My Plate” is a designed for healthy eating which consists of basic Five Food Groups such as Grains, Vegetables, Fruits, Dairy, Protein. Before you eat, think first what goes on your plate. You should eat the right number of calories, limit your sugar and salt intakes, use small amounts of fat as they may contain high calories and drink water instead of sugar drinks or soda.
Fill half of your plate with fruits and vegetable, make half your whole grains. For proteins, go for lean choices such as grill, roast or boil instead of frying. Ensure you drink your dairy by using low fat products or fat free.
Grains are foods made from rice, potato, oats, wheat and barley such as pasta, corn, cereals, bread and legumes. These food group are important sources of energy for the body including dietary fiber, Vitamin B and minerals.
How to increase whole grain foods;
- Use whole grain flour or oatmeal for making cookies and other baked products
- Choose whole wheat bread and brown rice instead of white rice and bread.
- Try adding bulgur or quinoa to your meal
- Buy snacks made of whole grain cereal bars or crackers.
Vegetable groups are any raw, cooked, canned or frozen vegetable. It is highly recommended to consume at least 2 to 3 cups of vegetables per day. Vegetables are naturally low in calories and they are important source of various nutrients like Vitamin A & C, potassium, folate and dietary fiber. Regular eating of vegetables may reduce the risk of chronic diseases such as cancer, obesity, diabetes and heart diseases.
How to prepare vegetable choices;
- Select red and orange vegetables like tomatoes, carrots, capsicum. For dark green vegetable select spinach, broccoli and green leafy vegetables.
- Try cooking fresh vegetables instead of canned or frozen.
- Prepare a vegetables snacks in a bowl such as celery, cucumber, carrot and mixed capsicum by dipping in a low-fat sauce.
Fruit groups are any dried, fresh, canned, frozen or 100% fruit juice. It is recommended to take 1 to 2 cups per day of fruits. Fruits are source of antioxidants like Vitamins A, C, E & K which help to fight cancerous cells in the body.
How to increase fruit intake;
- Choose dried fruits for a snack like dried mangoes, dried pineapple or mixed dried fruits.
- Blend fresh fruit with low-fat yogurt or fat-free.
- Add banana or peaches on your cereal.
- Select fresh fruits rather than canned juices to avoid preservative sugars.
- Baked apples, pears or fruit salad.
Dairy groups are products made from milk such as yogurt, milk powder, whey, ice cream, gelato, laban, butter and cheese. Dairy products make bones and teeth stronger and provides important nutrients such as Vitamin D, calcium, potassium and protein.
How to prepare calcium rich foods;
- Select low fat milk or fat free, yogurt and laban. They contain the same amount of calcium available in full fat products.
- Go for lactose free milk if you are lactose intolerant like Yakult, yogurt, cheese, almond milk, rice milk or calcium fortified soy milk.
Protein Foods Group are all foods made from meat, poultry, eggs, beans and seafood. Protein requirements differ from one person to another depending on their age, gender, physical activities and caloric needs. Protein provide nutrients that are vital for health, repair of muscles, hair and skin and maintenance of your body. These includes Vitamin B, iron, zinc, magnesium and protein.
How to choose protein foods;
- Add kidney beans or white beans to your salad.
- Choose beef or veal instead of lamb.
- Substitute chicken drumstick or thigh with chicken breast without skin.
- Select seafood that is rich in omega 3 fatty acids such as tuna, salmon and sardines.
- Select veggie burger instead of chicken or beef burger.
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WaO………!Healthiest Food, specially during the month of Ramadan
Thank you bestfriend