What diet should I follow? What is Healthy Eating Pattern?

Описание: Hi, my name is Lian. I am a Registered Dietitian and a Certified Diabetes Educator. I work with patients and clients everyday to help them achieve better health through proper nutrition. 
Welcome to my class, let’s get into today’s topic: healthy eating pattern.
Nowadays people are obsessed with different diets. I often get people asking about what diet should they follow. There are different diets out there.
What’s the difference between these diets? Which one is better for you? There’re a lot of questions to be answered.
But most of us, balanced eating is what we need. So I what is considered a healthy balanced eating pattern? 
First, to understand what’s best for us, we need to understand what is acceptable macronutrient distribution range, also known as AMDR. AMDR is created by the Institute of Medicine (IOM) and the National Academies of Sciences, Engineering, and Medicine. It helps determine diet compositions and to help reduce the risk of chronic diseases, while making sure we obtain adequate energy and nutrients needs. 

Here’s what the ranges look like. According to AMDR, carbohydrates should make up about 45- 65% of our caloric needs, protein should make up about 10- 35%, and fat should constitute 20- 35% of the calories we eat.
To better visualize a healthy eating pattern, current nutrition guidelines have moved away from the pyramid model and replaced it with the healthy plate method.
The healthy plate look like this, with a 9 inches dinner plate, half of your plate should be non-starchy vegetables, a quarter of itself should be high-quality protein, and the last quarter should be starchy vegetables or grains. 
The healthy plate look like this, with a 9 inches dinner plate, half of your plate should be non-starchy vegetables, a quarter of the plate should be high-quality protein, and the last quarter should be starchy vegetables or grains. Like what’s shown on the picture.
Healthy eating pattern using healthy plate method is the most intuitive and useful tool to help your patients or clients or yourself to follow a sustainable healthy eating pattern.
Healthy eating pattern is good for most people, but for some with specific conditions, they may benefit from changes in the composition of macronutrients.
We will cover those therapeutic diets in the future lessons.

Hope you enjoyed the class. Please leave a comment if you have any questions or feedback. Thanks.