With increasing risk of coronavirus, countries along with governments and the World Health Organization, are doing their best to stop the spread of COVID-19. Besides following social distancing and other recommended precautions, there is a three-quarter nutrition model that is heating up on the headlines.
“A 3-quarter Nutrition Model Must be Followed to Improve the Immune System to Strengthen the Fight Against the Pandemic.” — World Health Organization
Fixation diets and doubtable nutrition recommendations are widespread in the media that we often slip up on the best and most beneficial health-diet model. With the news of adopting the 3-quarter nutrition diet plan, people are searching for it so massively that it’s overwhelming.
Well, it’s clear to describe a 3-quarter nutrition model. It means “One quarter of every main meal should contain vegetables, another quarter should contain whole grain products and the rest of other parts should consist of 3 equal segments of fruits, rich protein foods and dairy products.”
It usually refers to a balanced diet that consists of all the beneficial nutrients and the main reason behind switching to a balanced diet is to prevent people from consumption of high sugar and salty foods along with avoiding instant foods as much as possible.
With the WHO’s recommendation to follow the 3-quarter nutrition, diet model, you must know what exactly is a three-nutrition model? Here’s how to make a healthy eating plate and switch to a balanced diet.
What is Balanced or 3-Nutrition Diet Model and How It Helps Amid COVID-19?
So, it starts with a very common part of nutritions as an universal advice to encourage people to ‘Eat A Balanced Diet.’ And all this seems quite easy today, where terms like ‘carbohydrates’, ‘fiber’, ‘fructose’, and ‘omega-3 fatty acids & particles’ are now approaching our daily conversation. In the last few decades, our studies have widely expanded the area of nutritions, but it is supposed to make a balanced diet much more tedious than it used to be. How to make sure that you are getting enough – but not over – of the countless numbers of nutritions here?
WHO recommended a 3-nutrition model that is quite simple to understand and refer to a meal that consists of three core food groups. As seen on the plate, the first quarter is proteins, second is carbohydrates and the rest is dedicated to vegetables. Here’s how to make a balanced diet or healthy eating plan.
1) Make the Best with Vegetables and Fruits ‒ ½ of your plate:
You better try to bring colors and varieties on the plate, and yes, remember that potatoes won’t be counted as vegetables because we are making a healthy plate and potatoes may have a negative impact on blood sugar level.
2) Go After Whole Grain ‒ ¼ of your plate:
Whole grains is a grain of any cereal and pseudocereal that contains the endosperm, germ, and bran, in contrast to refined grains, which retain only the endosperm. As part of a general healthy diet, consumption of whole grains is associated with lower risk of several diseases. With WHO’s recommendation to opt for the 3-nutrition model, you better understand how to fit it on your plate. Above all, you can start with whole grain food such as whole wheat pasta and noodles so that you can at least lower the risk of blood sugar and other diseases that may lead to a weak immune system. White bread, Rice and other refined grain work oppositely and may affect your immune system badly.
3) Protein Power – ¼ of your plate:
Fish, chicken breast, beans, and nuts are some of the healthiest parts of your diet that must be on the plate. These versatile protein sources can either be added to salad or taken directly. Though red meat consists of a big amount of protein, but make sure you limit the usage because it can be harmful and avoid processed meats such as bacon, pork and sausage. These meats have high protein, but also weaker the immune system.
4) Health Beneficial Vegetable Oil – As Per Your Taste:
The selection of oils should be on the basis of the nutrition they consist of. Vegetable oils like olive, canola, soy, corn, sunflower peanut and others. You should avoid hydrogenated oils amid COVID-19 outbreak as they may harm your immune system and lead the situation to be worse. It contains unhealthy trans fat and particles so remember “Low Fat Doesn’t Mean Healthy.”
5) Intake More and More Liquids
You better skip sugar containing drinks and limit milk, dairy products and everything that contains more sugar than your daily consumption. Besides this you can opt for two glass vegetable juice everyday.
These figures and the healthy diet plan according to WHO’s recommended 3-nutrition model encourages people to stay active and activeness is an integral part of weight control. The main reason to promote a balanced diet is to introduce a healthy eating plan that may include some amazing benefits and help fight against the pandemic.
Most people tend to have food that contains high fiber and protein that is good, but not too much because a big quantity of such food can increase satiety and keep you feeling full for longer. Herbs and spices can don wonder to any dish so your main focus should be adding more and more health beneficial herbs.
A balanced mean refers to a diet plan that does need to look like the plate shown above. At this time when everyone is fighting against the coronavirus outbreak, it is our responsibility to make sure that we are giving our best to make things from our side. Processed foods, such as chocolate, cake, chips, red meat, sausage, biscuit and others should be avoided during this phase as they are hard to digest and may keep you full for longer.
Our purpose to put down this information is to encourage people to switch to a healthy lifestyle that helps them maintain a strong immune system. The process of a healthy 3-quarter nutrition model doesn’t need to be complicated nor it should be. With the simple principle of ¼ + ¼ + ½, everyone can easily maintain a nutritious diet. We hope – you are getting our point.
