How should you combine the food in your diet to ensure that it is balanced and healthy?
There are many doubts as to how a diet should be organised, and even more opinions and views on the matter.
However, in this case we will see what the World Health Organization has to say. To better understand the recommendations given by WHO, we will use the concept of my plate, a visual and illustrative method used by the University of Harvard or countries such as Canada and the United States.
Our plate must contain:
- 25 % whole grains: Quinoa, brown rice, or occasionally semolina or whole grain pasta. Although we know that quinoa provides an extraordinary source of protein, we will use it or classify it under whole grains, as a source of slow-release complex carbohydrates.
- 25 % protein: Pulses and their derivatives, such as tofu, tempeh or seitan. And, to a lesser extent, animal protein, fish, eggs or meat, avoiding all processed meats.
- 50 % fruits and vegetables: The widest variety of local and seasonal vegetables. However, if you follow a vegan diet, combining quinoa and pulses, it is best to use 50 % varied vegetables and leave fruit for mid morning or mid afternoon, to aid the digestion and absorption of cereals and pulses.
- Extras: Vegetable fats in the form of high-quality oils such as extra virgin olive oil, nuts and seeds.
- It is important to keep properly hydrated, always giving priority to mineral water or unsweetened infusions.
- Reduce or limit dairy products, or opt for other more sustainable and healthy sources of probiotics, such as sauerkraut and other short- or long-duration vegetable ferments (miso, soy sauce, umeboshi).
Now that you have the ingredients you can find the most delicious recipes to combine quinoa in your diet.
Here is an example menu for today: miso soup and a bowl of quinoa, chickpeas and seasonal vegetables (carrots, broccoli and courgette), with a tahini sauce. Bon appetit!
