| 10 minutes

Plate method? Lose weight healthily with the plate principle!

Written by Kevin, Nutritionist (M.Sc. Medical Science)

A healthy lifestyle includes a balanced diet. Balanced means a versatile, varied diet that provides you with optimal nutrients. For this, the composition of a meal is crucial. Simply follow the plate principle.

We recommend a protein-rich light diet with lots of vegetables and salads. An important supplement are complex carbohydrates based on whole grains, fruit in moderate quantities and selected fats (unsaturated fatty acids, especially omega-3 fatty acids, low saturated fatty acids).

The choice of food is crucial

You should reduce the carbohydrate content in your meals as much as possible and, above all, add those low-glycaemic foods. Meat, fish, and low-fat dairy products are good choices.

Vegetables, legumes and whole grains also have a low glycaemic index due to their complex carbohydrates. They help to keep blood sugar levels constant. The glycaemic index is an important helper for a balanced diet, for those who want to reduce or maintain weight and stay healthy and fit.

Vitamin-rich vegetable sources

First, cover half of the plate with fresh vegetables or salad.
Make your selection of vegetables and salad as diverse as possible and eat your selection both cooked and raw.
In addition to leaf salads, we recommend for a varied salad plate: tomatoes, cucumbers, peppers, fennel, celery, carrots, kohlrabi and fresh herbs. For example, we can recommend cauliflower, broccoli, green beans, spinach, white cabbage, red cabbage, brussels sprouts and, of course, carrots and beetroot as cooked vegetables. It can be up to 500 g of vegetables per day. In this way, you provide the body with a varied range of healthy nutrients: vitamins, minerals, fibre and phytochemicals.

Satisfying protein sources

Good high-quality protein provides many essential amino acids, so it is worth paying attention and making a conscious choice. Proteins can make up a third of the plate. Animal protein sources are 150 - 200 g of fish or low-fat meat, eggs and dairy products (especially low-fat quark and low-fat cheese). From plant origin, soya products and legumes are particularly suitable. This plant-based variant scores with an often-higher proportion of healthy nutrients and vitamins.

If you combine animal and vegetable protein sources with each other or supplement them with other vegetable protein sources such as mushrooms, nuts or seeds, you further increase the biological value of the meal. You can take advantage of this positive effect of multi-component proteins with Almased. Almased combines high-quality proteins from soya and skimmed milk yoghurt and thus achieves a high biological value (CS 158) and bioavailability. At the same time, your body is supplied with a unique amino acid profile and other essential nutrients of excellent quality.

Fibre-rich carbohydrates

Carbohydrates, in their fibre-packed form, can fill the small remainder of the plate. A large slice of whole grain bread or roll, 40 - 60 g whole grain pasta, whole grain rice or other whole grain cereals (weighed raw) or 150 g potatoes are included.

If possible, avoid carbohydrate-containing foods that have an unfavourable effect on blood sugar levels - i.e. so-called "fast", low-fibre carbohydrates: sugar and sweets, white bread, white rolls, croissants, waffles, cakes, cornflakes, soft drinks, fizzy drinks, lemonades, fruit juices, white pasta, white rice, instant rice, cornstarch and french fries.

Small amounts of low-carbohydrate fruits such as berries (raspberries, blueberries, blackberries, currants) or even apples and pears could be integrated into the meal in moderation (morning or noon).

Omega-3 containing oils

Basically, it is very important to consume unsaturated fatty acids. Essentially, it depends on the ratio of omega-6 fatty acids to omega-3 fatty acids. The proportion of omega-3 should be as high as possible and thus the ratio of fatty acids should be better than 5:1. Linseed oil, rapeseed oil, walnut oil, but also soyabean oil, hemp oil and chia oil are very suitable.

But what if your everyday life is hectic and busy? When you have little time for balanced meals, but at the same time need enough nutrients to stay productive? Then Almased is the ideal solution. It fills you up well and is the perfect, quick and healthy meal that provides you with all the essential nutrients. Almased can be flexibly integrated into your everyday life and supports a healthy lifestyle, according to your needs.

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