What to Eat Every Day for Maximum Benefit

Vegetables and fruits should make up half of the plate. It is important not to forget about carbohydrates and fats. This way, the dishes will provide the body with all the nutrients. Nutritionist Svetlana Fus named the basic rules that must be followed when cooking to make food bring strength and health.

The expert advice is to use the rule of the plate – in this case, you will be sure that the ratio of different products will be correct. First, at each meal, half of the plate should be vegetables and fruits. You can eat them in different forms: whole, in the form of salads, fresh and cooked, as an ingredient in cutlets, casseroles, etc.

“It’s important to remember that 400 g of vegetables and 200 g of fruit is the minimum you should consume per day (more vegetables than fruit),” the expert wrote on her Facebook page. The second rule: 1/4 of the plate should be occupied by sources of healthy protein – meat, fish, eggs, and cheese.

“Legumes are also a source of both vegetable protein and complex carbohydrates. That’s why sometimes they can take up half the plate,” the nutritionist said. The third rule is that another 1/4 of the plate should be high-fiber carbohydrates: cereals, whole grain bread, durum wheat pasta.

The nutritionist advises not to forget about fats. Some of them can be obtained from meat, fish, cereals, legumes, nuts, seeds, and avocados, and the rest should be added in the form of olive oil, linseed oil, and butter.

“These rules will allow you to prepare full, varied meals for every meal. The dishes prepared in this way will provide you with the nutrients you need for health. Keep a balance and variety in your diet,” the expert summarized and showed an example of a tasty and healthy breakfast.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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