Add Countersignature Dietary Requirements with airSlate SignNow

Add countersignature Dietary Requirements

[MUSIC] NARRATOR: A healthy meal begins with using the right-size plate. Nine-inch plates help you avoid overeating. Fill your 9-inch plate with a variety of nonstarchy vegetables and fruit, lean meat or protein, and whole grains or starchy vegetables. Fill half of your plate with a variety of colorful nonstarchy vegetables and fruits. Choose vegetables that are low in calories, high in vitamins and minerals, and rich in fiber. Choose fresh, frozen, or canned fruit without added sugar and syrup. Enjoy small portions of dried fruit as a snack to avoid the extra calories. Fill a quarter of your plate with a lean protein that’s 3 ounces or the size of a deck of cards. Choose a low-fat, extra-lean meat or poultry that is grilled, broiled, poached, or roasted. Avoid breading and drain any fat after cooking. If you eat lean meats four to five days a week, consider trying a meatless option for the other days of the week. Lean, meatless protein includes seafood such as salmon, trout, and herring; tofu and soy-based products; kidney, black, or garbanzo beans; nuts; and eggs. Fill the remaining quarter of your plate with whole-grain products like cereals, breads, or pasta. Make sure the whole grain is the first ingredient listed. Starchy vegetables such as potatoes, corn, winter squash, and yams also belong in this section. Aim to eat at least 3 ounces of whole grains and starchy vegetables a day. One ounce is approximately one slice of bread, 1 cup of cereal, or half a cup of rice or pasta. Consider low-fat or fat-free dairy such as milk, yogurt, and cheese. If you’re lactose-intolerant, try soy beverages. As you load your plate, consider a few easy ways to eat healthy: Choose canned or frozen items without added salt, butter, cream sauces, syrup, and sugar. Flavor your food with herbs, spices, and low-fat seasonings. Stay away from food that contains ingredients like hydrogenated oil or trans fat. Examples include cake, cookies, and pie. Drink water as your beverage of choice. Enjoy your food and eat slowly. It takes nearly 20 minutes for our body to recognize that we’re full. That’s how to build a healthy meal. Start with more nonstarchy vegetables and fruits and smaller portions of protein and grains. Adjust the portions on your plate to get more of what you need without adding too many calories. Bon appetit! [MUSIC]