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 A plate model is a rule for filling a plate with food according to a certain pattern. It allows you to visually estimate what and in what quantities you should eat in order to lose weight and not harm your health.
The Plate Model was developed by Finnish nutritional scientists in the 1980s. With its help, you can easily master the principles of rational, balanced nutrition, choosing the "right" products and placing them in the right ratio on the plate. You do not have to resort to complex arithmetic calculations to determine the amount of calories and the ratio of proteins, carbohydrates and fats in a dish - the "plate" will do it for you.
The dish model method is very simple.
Take one plate with a diameter of 23 centimeters (9 inch) and mentally divide it in half.
We put vegetables that do not contain starch on half of the plate, this can be: cabbage, carrots, onions, broccoli, zucchini, cauliflower, tomato, cucumber ... the list goes on. Vegetables can be cooked or as a salad. The number of vegetables is unlimited - the more the better. True, there is one “but”: it is not worth pouring over the vegetable “half” with oil, sprinkling with fat sour cream or mayonnaise. It is best to season it with lemon juice, soy sauce, balsamic vinegar, or a light gravy based on low-fat cottage cheese or natural yogurt. Vegetable oil is also fine, but only in small quantities - a couple of teaspoons will be enough.
 Half of the plate is filled with vegetables and root vegetables so that from under them the plate itself is not visible at all. In other words, there should be a lot of them, a real "mountain", and it is good if vegetables and roots are together.
Vegetables and root vegetables are the lowest calorie group of all foods. You need to start food with them, and then gradually move on to other food groups, to the remaining quarters of the plate. This principle is very important in the application of the tray model from two points of view.
First, it takes a lot of time to chew vegetables, the brain has time to connect to food intake and the saturation center will have time to warn us in time that we are full.
Second, vegetables contain a lot of fiber, which fills the stomach well. Many studies have proven that we are used to eating the same amount of food, regardless of its energy value. Therefore, it is better to start food always with vegetables, fill the stomach first with these low-calorie foods.
Vegetables and root vegetables can be fresh, in the form of a salad, or warm, stewed, steamed, in the form of a vegetable stew. It is important not to "spoil" them with a heavy intake of fatty sauces and gravies, thus increasing their initially very low calorie content. Since vegetables and root crops have a low energy density (few kcal / 100g of product), they can always be added to any dish. Thus, reduce the calorie content of the meat, fish and side dishes parts of the plate. Green beans, green peas and chickpeas belong to vegetables, red, white beans, lentils to protein food due to their high protein content.
This food group contains many vitamins and trace elements. They perform protective functions in the body.
The second half of the plate, we also mentally divide in half. And fill in the resulting plate quarters.
One quarter of the plate: fill a quarter with protein products. This can include meat (preferably lean), chicken, fish, turkey, eggs, mushrooms, seafood, legumes, and egg dishes. Serving size (80-100 g) is easy to determine by eye, a 3 oz piece of meat is usually compared to a deck of playing cards.
The remaining quarter of the plate: fill with a side dish 120-150g.It can be potatoes (2-3 pieces) or 3/4 cup buckwheat, rice or pasta, corn, cornflakes - this quarter of a plate can be replaced with a piece of black or whole grain bread.
Under this scheme, you should eat twice a day - for example, lunch and dinner. In addition to the “plate model” main course, you have every right to eat a dessert (one fruit or a glass of berries) and drink a glass of water, low-fat milk or kefir... By the way, you can sit down at the table even after 18-00 or 19-00. The main thing is not later than 2.5-3 hours before bedtime.
Don't get hung up on one particular meal, however, if the conditions don't allow you to follow the plate pattern. In this case, you can broaden your horizons, consider the food for the whole day as a whole, through the prism of the plate model. If, as an exception, you have not been able to eat vegetables at lunch, then they can be added to the plate more than usual at the next meal. During the day, you can eat vegetables, just like a snack, on a slice of bread instead of sausage, in the evening in front of the TV, gnaw a carrot.
The cymbal model helps you maintain a balanced diet.
All that is needed for a plate model is an eye, discipline and patience. It is necessary to correctly assess the proportions of the eaten. Due to the scheme according to which food is laid out on a plate, you can soberly assess its energy value and not be mistaken in its usefulness. Calorie counting for plate pattern meals is optional. This food system will suit even very busy people. It eliminates the need to stock up on specific products, allows you to feel pretty free at any table.
Of course, the weight will not go away right away, the results will have to wait, but you will get a more stable, long-term effect. First, it has been proven that slow weight loss is more enjoyable for the body. He will not have stress, which means there will be no reaction to a return to normal eating, the model of the plate does not take much time, does not set serious restrictions on products, does not bind hands and feet.
In the process of nutrition, the amount of food consumed in one way or another decreases, and therefore, its quality takes on a different meaning. By shaping your diet like a plate, you can be sure that you are getting everything you need to support vital body functions. This system is fully consistent with the generally accepted principles of healthy eating, according to which we should get 50-60% of our energy daily from carbohydrates, 30-35% from fat and 10-20% from proteins.
One of the main goals of a plate-style meal is to reduce the overall energy “weight” of the food by eating more vegetables. Even slightly reducing the fat content in various dishes, and adding vegetables to them, you can reduce the calorie content of the daily diet by 500 kcal.
Eating correctly, in moderation, and at the same time losing weight, you can in any life situation and at any rhythm of life.
Article author Admin
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