Basic Guide to Creating Healthy Dishes and Choosing the Best Foods

Assembling a balanced plate is the first step towards healthy eating. But where to start?*

The Ideal Dish:

Imagine your plate divided into three parts:

Half of the plate: Greens, vegetables and fruits. Choose different colors to ensure a greater diversity of nutrients.
A quarter of the plate: Lean proteins, such as white meat (chicken, fish), legumes (beans, lentils), eggs and tofu.
A quarter of the plate: Whole-grain carbohydrates, such as brown rice, quinoa, oats, sweet potatoes and whole-grain bread.

Choosing the Best Foods:

Prioritize fresh foods: Fruits, vegetables, lean meats and whole grains are the basis of a healthy diet.
Read the labels: Check the list of ingredients and the amount of sodium, sugar and saturated fat. The more natural, the better!
Vary the menu: Include different foods in your meals to ensure that your body receives all the nutrients it needs.
Cook at home: Preparing your own meals allows you to control ingredients and portions.
Moderate consumption of processed and ultra-processed foods: These foods are generally rich in sugar, fat and sodium and low in nutrients.

Tips for Healthy Eating:

Drink plenty of water: Water is essential for the body to function properly.
Cook healthily: Use healthy cooking methods such as grilling, roasting and steaming.
Make healthy snacks: Fruits, natural yogurt, nuts and seeds are great options for snacks.
Maintain a regular diet: Eat meals at regular times to avoid excessive hunger.
Look for a nutritionist: A nutrition professional can help you create a personalized eating plan and guide you on the best choices for your health.

Examples of Healthy Dishes:

• Salad with grilled chicken and quinoa
• Baked fish with sautéed vegetables
• Vegetable soup with shredded chicken
• Omelet with vegetables and cottage cheese
• Natural sandwich with shredded chicken and salad

Remember: Healthy eating is a lifestyle and not a temporary diet. With small changes to your eating habits, you can improve your long-term health and well-being.

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