HOW TO CREATE A HEALTHY PLATE OF FOOD- balanced meals with the plate method. | Edukale

How to create a healthy plate of food: make balanced meals with the plate method.
Watch the UPDATED new and improved version: • HOW TO CREATE A HEALTH...
This video will teach you how to create a healthy plate and will cover:
-the plate method
-how to create a healthy plate of food
-how to make a balanced meal
-how to practice portion control
A surprising amount of people think that they eat healthily when in reality, they don’t.
The good news is, there’s an easy way to make sure that your meal is healthy and balanced. You just have to follow these guidelines to create a healthy plate of food.
First of all, let’s start out with some basic misunderstandings people have.
Many people can’t really tell the difference between something healthy and something balanced. While the notions are very similar and should both be sought after, there is a little nuance.
For example, you all know that fruit and vegetables are super healthy. But they do not make a balanced meal on their own.
A balanced meal provides all the nutrients you need without over-consuming calories and should involve many different food groups.
Another mistake people make is just adding a piece of fruit to their meal and calling it healthy. You should actually do the opposite: create your entire lunch around healthy foods and add in a little treat at the end.
Now that these things have been cleared up, here's how to eat healthy meals with the plate method.
1. Fill up half your plate with veggies. Vegetables will give you lots of great vitamins, minerals, polyphenols, and fiber
2. Protein-pack ¼ of your plate with healthy and preferably plant-based protein.
3. Carb-up the rest! Carbs provide fuel for your entire body, and your brain specifically thrives on carbs: include them in every meal. They’ll also give you some healthy fiber.
4. Don’t forget the fats!
Some healthy fats are important! They play a role in brain health, hormone regulation, vitamin absorption, and make foods tastier and more filling.
This video will give you food ideas for each of these categories!
You can also adjust your plate the way you want it!
You can use the plate technique to visualize the quantities of food you should be having, but you don’t have to actually divide it and eat it that way, that could get pretty boring.
Eating balanced meals is very important for your health, but can be a bit difficult if you don’t know how. You can now make healthy meals with the plate method: you know exactly how much of your meal should be dedicated to fruit and veggies, protein, carbs, and fat.
The truth about carbs: • ARE CARBS GOOD FOR YOU...
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All information posted is for educational and informational purposes ONLY. While I do have a master’s degree in biology specialized in nutrition and health, I am NOT a doctor or dietician. I'm just stating my informed opinion, and these videos are NOT intended as a substitute for professional medical advice. Any decision to act upon the advice given in these videos is done at your own risk.

[@user-bl1pw2th4l]

I like how you were honest and balanced in this video. Even though you prefer plant-based protein, you also included meat. Meat is healthy in small amounts, and dependant on how it's cooked 👍 I generally have meat 2/3 times a week. I don't have any meat in breakfast or lunch meals, only main meals. I'll only have red meat once a week or every couple of weeks, at weekends. I'll eat fish, other seafood, and chicken, or beans/pulses during the week. Of course there are acceptions on days when you're rushing (before C-19 of course 😭 I miss those days).

[@Edukalebylucie]

Thank you, balance is key!

[@nattybaftercancer3723]

I definitely learned something ...healthy doesn't equatw to balanced... Thanks for teaching that....as you said most of us see both as one in the same.

[@Edukalebylucie]

Thanks for your comment, glad you could learn something!

[@nelsonriyya]

I discovered your channel trying to look for health inspiration. In my 20's, I weigh between 116-120 lbs. In my 30's I weigh in the 130-140 lbs. Now that I am in my late 40's, I tip the scale at 168-173 lbs. I do intermittent fasting, I exercise but the weight is not coming off. I am in America, so yes. I am quite amenable with how huge the servings are over here. Unhealthy foods and junk foods are cheaper than the healthier food choices. I started doing this plating, following your advise only yesterday. My husband is a heavy meat and carb (white rice) eater. Since I've cooked yesterday and prepared a plate with half veggies, 1/4 carbs and 1/4 protein and surprisingly at lunch today, he couldn't even finish his rice. So we had a side salad today, baked salmon, baked brusselll sprouts, soup with cabbage and cilantro and sliced mango for dessert. I had one small piece of dark chocolate after lunch and a cup of green tea. I honestly had been skipping breakfast for a year now. I plan to return to eating 3-4 meals a day, following your suggestions. I told my husband about what I learned in your channel and he was very attentive and was quite happy with the meals that we had last night and today. Thank you. I'll update you after a few weeks. For right now, I will focus on having more fruits and veggies in my meals and eating breakfast. I honestly don't feel food deprived, for the first time. Thank you. PS. I went to France in 2015 and we stayed in a hotel that offered free breakfast buffet. My mother in law didn't finish her food and wanted to take the boiled eggs (2) with her, she was told No. They don't allow it. Here in America, if a family member is still asleep and you stay in a hotel that offers free breakfast, you can fix them a plate with no problems. I sometimes would grab an extra apple and clementine and take it with me and they just let you. I'm not criticizing the French people, but it was a learning experience for me and I now know what to do when I come visit France again.

[@Edukalebylucie]

Thank you so much for sharing all of that and wishing you all the best!!

[@nelsonriyya]

@@Edukalebylucie oh wow thanks for replying. I'm learning a lot from your channel, thank you. Now that I don't skip my meals and follow your healthy plating tips, I feel much happier. My Co worker told me yesterday that I looked like I have so much energy. Thanks Lucie.

[@rida8070]

Can you upload some French dish recipes... Like healthy ones

[@ausejoghianeirish2258]

love the content thank you so muchh - nursing student

[@Edukalebylucie]

Thank you so much, good luck with your studies!

[@KaliAlexandria]

This video is amazing! I try to balance my meals as much as I can! Love love love your channel :)

[@Edukalebylucie]

Thank you so much!

[@MesticleJesticle]

Thank you for making this, this is the only video I’ve come across that’s really helped me understand how to eat better. I know I lack important nutrients but I never know what types of food to add or how much. This is very helpful and I’m going to try to implement it as much as possible 🙂

[@NotSObored188]

Great video thanks!

[@Edukalebylucie]

Glad you liked it!

[@garycollier566]

Great Job!!!!

[@Edukalebylucie]

Thanks!!

[@Jinaci1732]

Hi Thanks for the tips. Just discovered your channel some days ago. I was wondering if you can give tips for muscle building and staying lean.... anything related to sports, athletes, weightlifting, calisthenics, etc...

[@santiagocruz9426]

For everyone but I hope Lucie answers as well. What's your favorite fruit and what is your favorite vegetable? Like You can just eat and eat. Also you can separate berries if you have a favorite berry and another favorite fruit.

[@Sleepmuseumbot]

super informative ! Thanks

[@Edukalebylucie]

Thank you!

[@buddhikalahiru8166]

Use organic curry plate for better healthy life www.ebay.com/itm/353262098895

[@carriek7993]

I get confused about the amount of fat I should consume in a day. I heard you mention 80 grams of fat a day; is this for a younger person, an older person? A video about the adequate amount of fat to consume in a day without packing on pounds would be lovely. Thank you for all these informative and also, quite pleasurable videos you share - they are indeed so pleasurable as they are informative that I will often listen to them just in order to relax :)

[@ASmith-jn7kf]

Hi Lucie, could you make another video about how to balance out your meals throughout the day or two?? I get how to make a healthy plate but when you say balancing throughout the day or two that's a little confusing.

[@Edukalebylucie]

Thanks for the suggestion!

[@garycollier566]

healthily :)

[@Isabel-ok5tg]

Question: is your plate a large plate or small plate? Thank you, love the content!

[@Edukalebylucie]

A relatively standard 9 inch plate!

[@lizli8339]

I hope you can have a video on how and what should a skinny person eat in order to gain a healthy weight. It's still not common to find this kind of video from a nutritionist on YT.

[@Edukalebylucie]

Adding that to my list of video ideas, thanks!

[@lizli8339]

@@Edukalebylucie wow thanks for noticing my comment.

[@darkmagicofhell]

what should be the macros in % for fat, carbs and protein for balanced meals on 1200 calories per day?

[@Edukalebylucie]

1200 seems like very few calories, but I would suggest about 600 calories of carbs (around 50%), 360 calories of protein (around 30%), and 240 calories of fat (around 20%)!

[@darkmagicofhell]

@@Edukalebylucie trying to lose some weight and pair with workout. thank you so much!

[@Edukalebylucie]

@@darkmagicofhell thanks for watching, good luck!!

[@sarawoode8901]

what should the breakfast and lunch plate look like?

[@Edukalebylucie]

Lunch should be pretty similar, and breakfast can look like a bowl of oats with fruits and nuts or some whole wheat bread with nut butter topped with fruit (if you prefer sweet). If you prefer salty then you can build a similar plate for breakfat as well, there are no rules to which foods you can each for which meals! :)

[@sarawoode8901]

@@Edukalebylucie thanks! :)

[@patriciasalyers9875]

does any body make a plate divided like I think i have seen years and years ago

[@zrosenus4289]

9:41

[@eilydiaz2457]

How do think a plate should looks like in a rawvegan diet i was born un this way se just eat lots of veggies lots of fruits AND just 10 percent of nuts AND seeds, not starches no roots like beets or carrots

[@Edukalebylucie]

I'm not an expert in raw veganism but you should check out this channel: kzbin.info/door/VPAZQXFNi6yYW6_MKajyvQ she eats a lot of raw vegan food and unlike some other raw vegans it is very balanced and healthy!

[@eilydiaz2457]

@@Edukalebylucie thanks Lucie i love your channel AND your message i Will still be a big follower of you i Will check out the link thanks lots of love

[@ClassicJukeboxBand]

I have a question. Where is the scientific proof that humans need to eat a balanced diet?

[@ChayJayRoleplays]

I'm so confused my head hurts

[@kristina-jt2rf]

are u vegan? is that why ur putting down the animal proteins? nothing wrong with that, i think being vegan is great😊

[@Edukalebylucie]

No but I'm vegetarian, and from a nutrition stand point plant protein is better for you than animal protein! :)

[@kristina-jt2rf]

yes, i 100% agree plant protein is better. i’m a fellow vegetarian too!!;)

[@Edukalebylucie]

@Kristina G Awesome!!

[@mightyPavan2010]

@@Edukalebylucie plant proteins are not bio-available due to the presence of trypsin inhibitors.

[@NotSObored188]

I'm also vegetarian

[@jeremypedigo9802]

Like your content great tips but listen don't you try to put your vegetarian meal on men we love meat and lots and lots of it

[@kesavvzD]

Has nothing to do with gender. Plant based protein will always be better than meat