Your Healthy Plate

Posted by Rachel Tan on

Welcome back to the Naked Blend blog! :) Today let’s find out what a healthy diet full of natural nutrients actually consists of, and the long term benefits of pairing your diet with Naked Blend for a smooth sailing weight management journey. 

What does a healthy plate look like? 

Here’s a visual representation of all the food groups in the right proportions. Ensuring that you get all the nutrients you need regardless of meal type, cuisine, and occasion. 

  • Fill half of your plate with fruit and vegetables 
  • Fill a quarter of your plate with wholegrains 
  • Fill a quarter of your plate with meat and others 
  • Use healthier oils 
  • Choose water 
  • Be active 

These simple steps can aid with weight control and protect against chronic diseases such as diabetes. Major health issues globally include obesity and diabetes. As obesity increases, the likelihood of associated diseases also increase. 

Half plate of fruits and vegetables 

Fruits and vegetables are rich in dietary fibre, vitamins, minerals, phytochemicals, and antioxidants. They lower the risk of developing heart disease, stroke, and cancer. The high water and fibre content help to add volume to your meals and minimize the urge to overeat. 

What is the daily recommended intake for fruits and vegetables? 

2 servings of fruits and 2 servings of vegetables. 

This means a half plate of fruits and vegetables at each meal. 

Types of fruits and veg to eat 

Eat a variety of different colors which offer unique health benefits over and above common nutrients. The Naked Blend Enzyme Jelly is made up of 80 fruits and vegetables and is a good pairing with meals as a way to detox. 

Quarter plate of whole grains 

Wholegrains are rich in nutrients! They are not over-processed unlike refined grains such as white rice and white bread which do not have much valuable nutrients. Wholegrains have vitamins B and E, iron, zinc, magnesium, phytochemicals and dietary fibre. By keeping us full for longer, it helps with weight management. 

What is the daily recommended intake for whole grains? 

5-7 servings of carbohydrates. A quarter plate of whole grains is about 2 servings of carbohydrates.

This means a quarter plate of whole grains at each meal. 

Types of whole grains 

It’s not all brown rice and whole meal bread. Try black glutinous rice, oats, wholegrain noodles, buckwheat soba, millet, barley, quinoa, and whole-wheat pasta. 

Quarter plate of protein 

Proteins are chock full of vitamins and minerals such as iron, vitamin B, and zinc. Fish also provides beneficial fats such as Omega-3 fatty acids. Protein is the building block of everything in our bodies. It helps to build and repair body tissues, and regulate bodily functions. Thus, keeping our bones, muscles, organs, skin and nails healthy. 

What is the daily recommended intake for protein? 

2-3 servings of protein. A quarter plate of meat and others equals 1 serving of protein. 

This means a quarter plate of protein at each meal. Seniors aged 50 and above should aim for 3 servings of protein daily. This helps to slow down the loss of muscle mass and muscle function. 

Types of protein 

  • Choose lean over fatty meat 
  • Choose fresh over processed meat (e.g. luncheon meat and sausages which are high in saturated fats, low in protein, and increase risk of heart disease) 
  • Have a mix of animal and plant-based protein from whole, fresh foods 
  • Choose low-fat or non-fat over full-fat dairy products. This provides protein, minus the fat. Naked Blend Original Milk Tea is a great low-fat milk tea alternative. 

What if I’m trying to lose weight or have special dietary needs? 

If you’re trying to lose weight, it’s not ideal to cut out a food group entirely. You can still stick to the Healthy Plate guide but reduce the overall meal portion size, while staying active to achieve your goals. This Plate is a visual guide and does not replace medical advice. If you have specific dietary requirements or pre-existing medical conditions, do consult your doctor for advice best suited to your needs. 

Choose healthier oils

Limit intake of saturated and trans fats. Opt for oils like canola, soy, and olive oils, which are lower in saturated fat and better for your health. 

Choose water or functional beverages

Avoid sugar-sweetened beverages that lead to weight gain! Water should be your first choice, followed by functional beverages such as Naked Blend products. Functional beverages are created with the intention to optimize your health. The team works to keep sugar levels to a minimum for any beverage formulated. Naked Blend Detox Jelly Singapore is a good complement to the Healthy Plate Diet as it is made up of pure nutrients, with no unhealthy ingredients being introduced. 

Stay active 

Eat right, feel right, and be physically active! Adults should aim for at least 150 minutes of physical activity every week. 

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