A balanced diet is the fundamental condition for a healthy life. However, it is cumbersome to consider nutrients and measure intake at every meal, making it difficult to apply in daily life. At this time, there is a convenient eating method worth trying. Let's learn about the 'plate method' of eating.

◇Cancer Prevention

The plate method is a healthy eating approach recommended by Harvard T.H. Chan School of Public Health in the United States for cancer prevention. Prepare a large, flat plate and fill it mainly with minimally processed plant-based foods. First, fill half of the plate with fresh vegetables and fruits. It is preferable to include more vegetables than fruits.

Fill half of the remaining part of the plate (a quarter of the whole) with whole grains, and the rest of the empty space with protein. Proteins should be mainly tofu, beans, or eggs instead of processed meats or red meat.

Harvard T.H. Chan School of Public Health research team stated, "Practicing the plate eating method can lower chronic inflammation and IGF-1 (Insulin-like Growth Factor) levels in the body, thereby providing cancer prevention benefits." IGF-1 supplies sufficient nutrients to cells, promoting continuous cell growth. However, when IGF-1 surges excessively, leading to over-proliferation and division of cells, the likelihood of cancerous mutation cells forming increases. Chronic inflammation induces cellular dysfunction and mutations, which can lead to the development of cancer.

◇Blood sugar improvement effect

The plate meal method has a blood sugar improvement effect and is a good dietary practice for diabetes patients to follow. The American Diabetes Association recommends the plate meal method to diabetes patients. An Indian research team conducted a 90-day study on 150 diabetes patients practicing the plate meal method, and the results showed improvements in weight and blood sugar levels. Participants experienced an average weight loss of 2.63 kg compared to before practicing the plate meal method, with an average reduction of 1.7% in HbA1c and 61.4 points in fasting blood sugar.

◇ When there is no plate

Meanwhile, when dining out at restaurants other than buffets, it may be difficult to use a flat plate. In this case, you can eat protein and carbohydrate foods roughly the size of two eggs each. For vegetables, consuming about twice that amount helps maintain nutritional balance.