The plate method ensures having full meals and controls the energy intake in main meals. The plate method consists in dividing the plate into different sections: half of the plate should always contain vegetables, and the other half should contain whole grains and protein-based foods. With this method, you can prepare different types of dishes: single, combined, a first and second course, or a combination of small dishes.

You can include vegetables in many ways: salads, stews, purées, roasts, steamed, boiled, grilled or sautéed, or in other dishes, such as omelettes or soups. Mushrooms can be used as vegetables.

Potatoes, pasta, rice, or bread, among others, should be consumed in moderation and always by other food groups such as vegetables, mushrooms, fish, eggs… (See plate method above). Always choose wholemeal versions of starchy foods (if there are no contraindications).

Eggs, fish, seafood, meat, pulses and derivatives, nuts, dried fruit… Always choose the leanest versions (limit consumption of fatty meats and cold meats) and cook with simple and low-fat methods: baked in the oven, grilled, microwaved, etc.

Three portions of fruit per day, limiting the consumption of juices and preferably having fruit as a dessert option.

Do not use more than 3-4 tablespoons of olive oil per day (about 30-40 ml). Use a diffuser to pre-measure the amount of oil with the help of a syringe to help control and ration the recommended daily amount of oil.

Avoid keeping foods such as biscuits, chocolates, crisps, cold meats, juices, soft drinks, sweets, ice cream, etc. at home. If you have some of these foods at home, try to keep them out of sight, as having these types of food constantly visible places can lead to snacking between meals and eating larger quantities.
Replace with homemade ice cream recipes, sugar-free ice cream.