Thức Ăn Bổ Dưỡng được tạo ra bởi các chuyên gia dinh dưỡng tại Trường Harvard T.H. Trường Chan Sức Khỏe Công Cộng và các Nhà Biên Tập Xuất Bản Sức Khỏe Harvard, là tập hướng dẫn tạo ra nhiều bửa ăn cân bằng, bổ dưỡng- để phục vụ trên dĩa hoặc là đóng hộp ăn trưa. Nên để một bản sao trên tủ lạnh giúp nhắc cho bạn mỗi ngày về việc nấu các bữa ăn cân bằng bổ dưỡng
Hãy tạo đĩa thức ăn với phần lớn là rau củ quả và trái cây – 1/2 dĩa thức ăn của bạn là:
Mục tiêu là đa màu và đa dạng, và nhớ là khoai tây không tính là rau củ quả trên Dĩa Thức Ăn Bổ Dưỡng bởi vì ảnh hưởng bất lợi về đường huyết.
Hãy dùng ngũ cốc nguyên hạt – 1/4 dĩa của bạn:
Ngũ cốc nguyên hạt-lúa mì, lúa mạch, quả mọng lúa mì, quinoa, yến mạch, gạo lức, và thức ăn được làm từ những thứ này, như mì ống làm từ bột mì-có ảnh hưởng ít đến đường huyết và insulin hơn là bánh mì trắng, gạo trắng, và các loại ngũ cốc tinh chế khác.
Năng lượng đạm – 1/4 dĩa của bạn:
Cá, gà, đậu, và hạt là nguồn đạm nhiều cách dùng-Chúng có thể được trộn vào xà lách, và ăn cùng với nhiều loại củ quả trên dĩa. Hạn chế thịt đỏ, và tránh các loại thức ăn chế biến như bacon và xúc xích.
Dùng dầu thực vật bổ dưỡng-trong chừng mực:
Chọn loại dầu thực vật bổ dưỡng như dầu ô liu, canola, đậu nành, bắp, hướng dương, đậu phụng, và các loại dầu khác; và tránh các loại dầu một phần tinh chế có chứa chất béo không bổ dưỡng. Nhớ là chất béo thấp không có nghĩa là “bổ dưỡng.”Uống nước, cà phê hoặc trà:
Bỏ việc uống nhiều nước đường, hạn chế sửa và các sản phẩm từ sửa xuống 1-2 phần mỗi ngày, và hạn chế nước trái cây xuống 1 ly nhỏ mỗi ngày.
Cần phải hoạt động tập thể dục:
Hình màu đỏ trên miếng lót dĩa của Dĩa Thức Ăn Bổ Dưỡng nhằm nhắc nhở rằng việc hoạt động tập thể dục cũng rất quan trọng trong việc kiểm soát cân nặng.
Tin nhắn chính của Dĩa Thức Ăn Bổ Dưỡng chính là tập trung vào chất lượng ăn kiêng.
- Loại carbonhydrate nằm trong thức ăn kiêng quan trọng hơn lượng carbonhydrate có trong thức ănkiêng, vì một vài nguồn carbonhydrate – như rau củ quả (không tính khoai tây), trái cây, ngũ cốcnguyên hạt, và đậu, đều tốt hơn các loại khác.
- Dĩa thức ăn bổ dưỡng cũng khuyên người tiêu dùng không nên dùng nhiều các loại thức uống có đường, một nguồn cung cấp calori lớn-thường ít có giá trị dinh dưỡng.
- Dĩa Thức Ăn Bổ Dưỡng khuyến khích người tiêu dùng dùng dầu bổ dưỡng, và không xác định lượng calori tối đa con người ta cần ăn mỗi ngày từ các nguồn chất béo bổ dưỡng.
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