“Make Half Your Plate Veggies”
2:1:1, the concept of nutrition and portion control has been introduced by
Thailand Bureau of Nutrition, Department of Health: Ministry of Public Health.
This is confirmed by WHO as the best way to incorporate it into every meal;
by daily consuming 400 grams of vegetables can reduce Noncommunicable diseases (NCDs).
Divide your plate into four equal-sized portions.
Fill the first two portions (a half plate) with vegetables, one with carbs, and the last with meat.
2 Portions of Vegetables
High in fiber, vitamins, and minerals, vegetables help to balance enzymes and hormones in the body and contain ‘antioxidants’ that help to get fair skin, boost your immune system, and slow cell aging. Choose vegetables that grow naturally vigorously each season to avoid natural enemies and chemicals. Ensure that they are cooked thoroughly. Fresh must be organic and free of contaminants.
TIPS FROM THE GREEN HEART: Pesticide-Free consumption starts by planting your favorite vegetables in hanging baskets on the balcony.
1 Portion of Rice
Just two ladles should be placed on your plate in order to promote energy and facilitate digestion. It is advised to use whole wheat flours that are higher in fiber and nutritious, such as brown rice, rice berries, coarse rice, and whole wheat bread. In addition to these foods, carbs also include rice, noodles, flours, taro, potatoes, peas, corn, pumpkins, millets, and so on.
1 Portion of Meat
Choosing lean meats that are high in healthy unsaturated fats and high-density lipoprotein (HDL), such as fish, chickens without skin or chickens fed only on egg, bean, or tofu proteins. It is recommended to boil or steam food and make sure it is cooked thoroughly. Steer clear of fried and spiced foods as well as processed meats like Chinese sausage, sausage, fermented ham, bacon, and so forth.