Here’s a cool hack for a balanced diet

Creating a nutritious meal is not only about satisfying hunger but also a step towards achieving good health and preventing chronic diseases. By following the “Quarter, Quarter, Half” rule, you can ensure that each food group is in the right proportion to make every bite count towards a healthier and balanced lifestyle.

What is the Quarter Quarter Half Diet?

This diet is a visual hack of your feeding habits. By arranging the food on your plate in such a way that the food groups you need to eat more take up more space in the plate itself, you’re ensuring that not only are you limiting the amount of food you eat, but you are also getting more of the nutrients that you need.

A Quarter Plate of Whole Grains

Let’s start with grains. This diet limits the amount of carbohydrates you get from grains to one-fourth of your plate–and even then, it advocates for the healthier kind of grains available. One-fourth of your meal in this diet should be composed of whole and intact grains such as brown rice, whole wheat pasta or bread, oats, and quinoa. Whole grains have a lower glycemic index than white bread and white rice, leading to a milder effect on insulin and blood sugar levels.

Quarter Plate of Protein

The other quarter of your meal must be filled with a good source of protein. Usually, you’d think of meat, but other sources include fish, tofu, beans, and nuts. The role of protein in the body is more sublime than grains but is just as important. If you don’t consume enough protein, tissue can break down and cause you to lose muscle. This is why people who want to build muscle up their protein intake. However, unless you’re building muscle, it’s best to keep your protein at a quarter of your plate since the excess might get stored as fat.

Half a Plate of Vegetables & Fruits

Fill the last half of your plate with vegetables and fruits. These food items are low in calories, but since they’re fiber-rich, they can be very filling! However, that’s not the best part about filling up on fruits and veggies. These are filled with vitamins, minerals, phytochemicals, and antioxidants that can help protect you against many illnesses, including heart disease, stroke, and cancer.

A Note on the Plate Size

It should be noted that choosing the proper plate size for this diet is important since you’re using it as a gauge. Use a big plate, and you might end up overeating anyway. But use a small plate, and you might not get enough calories and nutrients. Keep this in mind when considering this diet to hack your meals.

A healthier, well-balanced meal includes all the food groups in the right proportions, and this diet is a good way of achieving this balance. However, if you have certain dietary requirements for pre-existing medical conditions, consult a doctor via Maxicare’s 24/7 Teleconsult Hotline or Videoconsult service powered by the Doctor Anywhere app to get proper advice. You may visit any of Maxicare’s Primary Care Clinics for diagnostic and laboratory procedures. If you live in Metro Manila or selected provinces, you can also choose to use Maxicare’s HomeCare services.

References:

https://manadr.com/article/quarter-quarter-half-a-healthier-balanced-meal

https://www.healthhub.sg/programmes/nutrition-hub/eat-more 

https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 

https://medlineplus.gov/ency/patientinstructions/000941.htm

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