The Professor's Plate: Five Practical Tips for Healthy Eating

1. Balanced Meals:

• Include a variety of food groups in each meal to ensure a diverse range of nutrients. (see five food groups recommendations below).

1. Regular Eating Schedule:

• Maintain consistent mealtimes to regulate blood sugar levels and prevent energy crashes.

1. Hydration:

• Drink an adequate amount of water throughout the day to support cognitive function.

1. Mindful Eating:

• Pay attention to hunger and fullness cues, fostering a healthy relationship with food.

1. Limit Processed Foods:

• Minimize the consumption of processed and sugary foods, as they can contribute to mood swings and energy fluctuations.

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Five Food Groups

1. Fruits:

• Examples: Apples, bananas, oranges, berries, melons, grapes.

• Nutrients: Vitamins (such as vitamin C), minerals, fiber, antioxidants.

1. Vegetables:

• Examples: Leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), root vegetables (carrots, potatoes), bell peppers.

• Nutrients: Vitamins (such as vitamin A, vitamin K), minerals, fiber, antioxidants.

1. Grains:

• Examples: Whole grains (brown rice, quinoa, whole wheat), cereals, bread, pasta.

• Nutrients: Carbohydrates, fiber, B-vitamins, minerals.

1. Proteins:

• Examples: Meat (chicken, beef, pork), fish, eggs, dairy products, legumes (beans, lentils), nuts, seeds.

• Nutrients: Protein, essential amino acids, iron, zinc, B-vitamins.

1. Dairy (or Dairy Alternatives):

• Examples: Milk, yogurt, cheese, fortified plant-based milk alternatives (soy milk, oat milk, almond milk).

• Nutrients: Calcium, vitamin D, protein.