When it comes to discussing healthful eating, I like to start with a healthy plate. With the exception of keto, any diet plan can follow this pattern, and it is essentially a carb conscious plan. I like to start here because if you are focused on the healthy plate, you don’t have to think about calories as much.
It emphasizes:
- 1/2 plate of vegetables with some fruits
- 1/4 of a lean protein ( this can be plant based)
- 1/4 of a whole grain source of carbohydrate
- Healthy fat sources are in moderation
Things to remember:
If you are doing smoothies or juices, these should be counted as part of your plate. I generally would count a juice as a carbohydrate because the sugars are so concentrated, however, a healthful smoothie or juice retaining the pulp (fiber source) made with both fruits and vegetables may be a good way to get in those servings if you wouldn’t otherwise eat them. If you’re interested in some healthy juices, check out JuJu’s juices–I can attest to the fact that they did not raise one of my patient’s pre-diabetic numbers, and this along with some changes to the diet and exercise allowed me to stop some of her medications. (Julia also does healthy meals and vegan meals.) She was ecstatic!
Sweet tea, sodas, regular juices and sweetened coffee are not a part of this plate–the are carbohydrates and should be done in moderation if at all.
Desserts are not a part of this plate (this is my weakness, ya’ll). They are an EXTRA and should not be an every day thing. If you are eating desserts regularly, they are your carbohydrate–and not a whole grain one.