WHAT ARE THE PLATE OF GOOD EATING AND JUG OF GOOD DRINKING? - NUTRITION - 2024

The plate of good eating and the jug of good drinking are useful graphic help tools to represent the ideal form of food for human beings. These charts are intended to promote a healthy diet, which combines different types of foods according to their nutritional value.

The goal of having a balanced diet is to be able to live healthier. In this way, when we eat well, our body feels good and we can perform better in the activities we undertake on a daily basis. This diet also includes the drinks that we must consume and their quantities.

The graphics of the plate of good eating and the jar of good drinking include different groups of foods and beverages that we must consume on a regular and controlled basis. These groups are divided by color, which helps to make reading the graphs much easier.

Among the foods of the plate of good eating we have fruits and vegetables, cereals and foods of animal origin. For its part, the jug of good drinking includes water, dairy products, infusions, non-caloric drinks, high-calorie drinks and sugary drinks.

The plate of good food

Types of food

In order to promote a healthy diet, the plate of good eating indicates three types of important foods that human beings must consume daily.

This in order to have a balanced diet. These foods are the following:

1 - Fruits and Vegetables

According to the plate of good eating, we must include at least five servings of fruits and vegetables daily in our diet. These should ideally be raw and preserve their peel, in this way they take full advantage of their high fiber content.

It is also recommended that seasonal fruits and vegetables be consumed, since these are usually the freshest.

Some examples include citrus fruits, bananas, papaya, carrots, broccoli, different types of squash, among others.

2 - Cereals and legumes

Cereals contain the highest amount of carbohydrates used by the body for energy. Therefore, these are essential foods for the body to be able to perform its daily activities optimally.

This group includes cereals such as rice, wheat, corn and oats. It is recommended that these cereals be of integral origin thanks to their high fiber content.

On the other hand, in this group are also legumes, such as beans, broad beans and lentils.

3 - Food of animal origin

This group includes all those foods whose origin is animal. In general, they are foods rich in fat and protein, so their consumption must be more controlled.

In this sense, it is considered that foods of animal origin should not occupy more than a quarter of the plate.

Feeding criteria

The plate of good eating also includes the following criteria for good nutrition:

Complete

The diet should include all the types of food mentioned above. In this way, we must try to include at least one food of each type in all meals of the day.

Balanced

The proportions between foods should be kept, alternating ingredients in food preparations.

Enough

They must meet the nutritional needs of each individual. These needs vary according to age, gender, level of physical activity, height and physiological condition.

Varied

You should mix different types of foods from each group on each menu that is prepared.

Hygienic

Food must be prepared, served and eaten cleanly.

Adequate

Food consumption must take into account the habits, tastes, customs and availability of the same within each region.

recommendations

The plate of good eating makes the following recommendations to have a profitable diet:

1 - Many fruits and vegetables should be eaten, preferably raw and with the peel. In this way, its high fiber and vitamin content is used. Also, seasonal fruits and vegetables should be consumed, as they are fresher and usually have a better price.

2- Sufficient cereals mixed with legumes should be consumed. This balanced combination guarantees the adequate intake of carbohydrates and vegetable protein that the body needs to function properly.

3 - The consumption of foods of animal origin must be controlled. It is mainly recommended to eat white meat without skin, such as chicken or fish. Also, it is indicated the consumption of skim milk and to control the intake of saturated fat and cholesterol.

4 - Eat just enough according to personal needs and characteristics. This will help avoid the risk of obesity.

5 - Avoid the consumption of fats, salts, oils and sugar, in order to avoid the risk of obesity.

6 - In case of consuming fats, the consumption of oils is recommended over that of butter or margarine. This is because oils have better nutritional content than butters and margarines.

Good pitcher drink

The jar of good drinking for its part indicates the liquids that we must consume daily in our diet.

This indicates the importance of consuming water over other drinks. In this way, the jar of good drinking is divided into six levels that must be taken into account in the diet of all adults (EquipoTICs20122016, 2012).

Levels

Each of the fluid levels to be consumed includes the amounts that an adult must ingest in their daily diet for it to be healthy.

Level 1 - Drinking Water

Drinking water is the healthiest drink and the one that should be consumed the most to satisfy the body's needs. In this sense, it is recommended to consume at least eight glasses of water a day.

Level 2 - Low-fat milk

The milk we consume must be semi-skimmed and without added sugar. In this way we can consume protein of animal origin without a high caloric content. It is recommended to consume two glasses of milk a day.

Level 3 - Coffee and tea without sugar

Within these infusions it is recommended to consume a maximum of four cups of 250 ml each per day. These infusions usually provide vitamins and amino acids to the daily diet.

Level 4 - Non-caloric drinks

These are drinks with artificial sweeteners, such as diet sodas, water with added vitamins, "diet" drinks, and energy drinks based on coffee or tea. It is recommended to consume scepter at two glasses per day.

Level 5 - High calorie drinks

They are drinks with limited nutritional values. This includes fruit juices, alcoholic beverages, whole milk, and sports drinks.

Level 6 - Drinks with sugars and low content of nutrients

This includes soft drinks and drinks with added sugar. There are the juices and coffee with sugar. Its consumption is not recommended since it contains many calories (González, 2017).

References

1. Cortés, SV (November 2013). The plate of eating and the jug of good drinking. Mexico: UAEH online.
2. (October 19, 2011). Obtained from PLATE OF GOOD EAT AND JUG OF GOOD DRINK: holyr-emyi.blogspot.com.br
3. EquipoTICs20122016 (Address). (2012). The Plate of Good Eating and the Jug of Good Drinking.
4. González, J. (2017). Judith's Corner. Obtained from The Plate of Good Eating and the Jug of Good Drinking: elrincondejudith.wordpress.com
5. (2017). Sportlife. Obtained from The Plate of Good Eating and the Jar of Good Drinking: sites.google.com.