FROM AWARD-WINNING AUTHOR DR GOVIND SHUKLA, NUTRITION EXPERT

Govind Shukla, Specializes in Pharmacology, Toxicology, Nutraceuticals & Herbal Drugs has published More than 50 research papers in National & International Journals. He is also a reviewer of International Journal of Pharmacology & pharmacotherapeutics, Chief editor of IJPNR Journal & Freelance Medical Writer for Different publication Groups including Lambert Academic Publishing Saarbrucken, Germany.

The Plate Method

Tips to help get you started on a healthier Ramadan

 

The Plate Method is a simple method for teaching meal planning in Ramadan. A 9-inch dinner plate serves as a pie chart to show proportions of the plate that should be covered 1/2 –inch deep by various food groups. This meal planning approach is simple and versatile. Non-starchy vegetables (5 to 10 grams of carbohydrate) should cover 50 percent of the plate for lunch and dinner. The remainder of the plate should be divided between starchy foods (2 to 3 carbohydrate choices is about 30 to 45 grams of carbohydrate), such as bread, grains, or potatoes, and a choice from the meat group. A serving of fruit (1/2 cup is about 15g of carbohydrate) and non-fat or low-fat milk (1 cup is about 12g of carbohydrate) are represented outside the plate.

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