Building the right tech stack is key
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How to choose the right tech stack for your company?
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What to consider when choosing the right tech stack?
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What are the most relevant factors to consider?
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What tech stack do we use at Technology?
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In this post I will simplyfy the process of creating my plate
There are a 3 important components to keep in mind while creating my plate
- Protein.
- Carbohydrates.
- Veggies & fruits.
PROTEIN
An essential nutrient in my plate , it builds and repairs tissues, produces enzymes and hormones, and it also supports in maintaining a healthy immune system. It should fill one quarter of your plate. Examples of good protein sources:- Lean meats like chicken , turkey , Fish like salmon or tuna , eggs.
- Plant-based proteins like beans, lentils, tofu, or tempeh.
- Dairy products like yogurt or cheese.
CARBOHYDRATE
Don’t run from these , they are also important in the right amounts.They provided energy to the body. They provide glucose, which fuels your muscles and brain. There two types of carbohydrates simple carbohydrates and complex carbohydrates. Focus on complex carbs, that provide fibre and a steady release of energy It also brings satiety to the plate.One quarter of your plate should have carbohydrates.One quarter of your plate should have carbohydrates. Examples of healthy carbs:
- Whole grains like brown rice, quinoa, oats, and whole-wheat bread.
- Starchy vegetables like sweet potatoes, squash, or corn.
- Legumes like beans, chickpeas, or lentils.
FRUITS & VEGGIES
Fruits and vegetables are packed with vitamins, minerals, and antioxidants that support overall health They build up our immune system. They also provide fibre, which aids digestion and helps you feel full. Make sure to fill at least half of your plate with a variety of colorful fruits and vegetables to get a range of nutrients. One half of your plate should contain this. Examples of nutrient-dense options.
- Leafy greens like spinach, kale, or arugula
- Cruciferous veggies like broccoli, cauliflower, cabbage or Brussels sprouts
- Colorful veggies like carrots, bell peppers, or beets
- Fresh fruits like berries, apples, oranges, or bananas
Lets not forget FAT in my plate
All fats aren’t unhealthy , there are good fats which are very good for health. While protein, carbs, and veggies make up the core of a balanced plate, healthy fats are also important They help your body absorb fat-soluble vitamins (A, D, E, and K), support brain health, and keep your skin glowing.
“Good sources of healthy fats include:”
- Avocados.
- Olive oil.
- Nuts and seeds (like walnuts , almonds, chia seeds, or flaxseeds).
- Fatty fish like salmon or sardines.
You can use this simple Formula to create my plate :
- ½ of your plate: fruits and vegetables.
- ¼ of your plate: lean protein.
- ¼ of your plate: whole grains or complex carbs.
- Add a small portion of healthy fats for flavour and nutrition.
Eating a balanced diet doesn’t have to be complicated By following this simple plate-building guide, you can make sure your meals are nutritious satisfying, and delicious. Remember, the key is variety—try to mix up your protein, carbs, and veggie choices to keep things interesting and ensure you’re getting a wide range of nutrients. Ready to start building your balanced plate? Try it at your next meal and feel the difference!
