Is This the Perfect Plate? Blogger Shares Photos of Her Well-balanced, Healthy Meals

Is this the perfect plate of food? A BMJ study has said that an intake of fruit, vegetables, whole grains, fish and less processed meat and sugar is best for overall health. Dr Hazel Wallace tries to follow that philosophy with every meal. This dinner contains from top left clockwise: carrot, coriander and chickpea burgers, broccoli, parsnips, roasted vegetables, feta, and sweetcorn

A food blogger has shared photos of what a perfectly healthy plate of food might look like after a study revealed the best type of diet to follow.

Qualified doctor Dr Hazel Wallace, who is known as The Food Medic, shared a snap of her dinner on Instagram with her 244,000 followers, which is an example of a favourable way to eat for health.

It comes after the British Medical Journal (BMJ) revealed last week that the best way to fight off chronic diseases is to eat plenty of fruit and vegetables, whole grains, fish, and to reduce the amount of processed meat and sugar you consume in a day.

Dr Hazel Wallace is a successful food blogger as well as a qualified and practicing medical doctor

It judged that there is no one diet that is best for overall health but that well-balanced plans that don’t cut out food groups such as the Mediterranean or the DASH (Dietary Approaches to Stop Hypertension) diets are recommended.

To prevent chronic diseases, the study concluded: ‘Food based prevention of chronic disease risk should prioritise fruits, vegetables, whole grains and fish and lower consumption of red and processed meats and sugar sweetened drinks.

‘Higher consumption of nuts, legumes, vegetable oils, fermented dairy products, and coffee are further likely to confer benefit.’

Dr Wallace, who has published two cookbooks and works as a junior doctor, added that she believes a Mediterranean diet is the ‘best approach’.

She then shared a picture of a dinner that follows this diet perfectly: homemade carrot, coriander and chickpea burgers, served with roasted vegetables, broccoli, parsnips, and a small amount of feta cheese.

This plate follows Dr Wallace’s principle of having a palm of protein (the egg), whole grains (the sourdough toast), starchy vegetables (the broccoli, tomatoes and mushrooms), and healthy fats (olive oil and feta) at every meal
Dr Wallace’s Chickpea, Carrot and Red pepper curry also follows the balanced plate principle as it’s served with whole grain brown rice, and is packed with plenty of vegetables
This plate is also perfectly balanced as it contains starch vegetables (the carrots, peppers, onion and aubergine), grains (chickpeas), protein (tofu) and healthy fats (tahini)

The Mediterranean diet is comprised of extra virgin olive oil, fruit and vegetables, nuts and seeds, legumes and cereals, with a moderate consumption of fish, poultry, dairy and red wine, and lower consumption of red and processed meat and processed foods.

Dr Wallace told FEMAIL her formula for the perfect plate of food, which she tries to stick to at every meal.

‘A palm sized portion of protein such as a salmon fillet, or if you’re plant-based, tofu, lentils or chickpeas, two cupped handfuls of non-startchy veg such as leafy greens, broccoli, peppers, mushrooms etc, a fist full of complex carbohydrates such as brown rice or a baked potato, and a little bit of fat in the form of olive oil as a dressing or maybe some nuts and seeds sprinkled on top,’ she revealed.

‘This diet does not focus on reducing individual nutrients, but focuses on an inclusive diet filled with a variety of good quality, whole foods.’

The BMJ study did highlight that its conclusions are based on some observational studies and that there hasn’t been enough research yet into nutritional science.

However Dr Wallace states that she believes this diet is still the best way to stay healthy.

She said: ‘Even if we expand our research base, I imagine these components will always remain the basics of a good diet.’

SOURCE: Daily Mail, Imogen Blake
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