2-1-1 Food Plate

I recently found a diet book that is using simple and logical way of deciding what food to eat. Then i saw that Canada is using almost identical food guide recommendation which is really exciting. I just started to follow the simple guideline and already found it quite beneficial. 

Food Group

Protein: try to eat fish, eggs, chicken or tofu
Carbs: multigrain or sweet potatoes
Vegs- try to get at least 4 following group of vegs on your plate

  • Leaves- Spinach, Kale, Cabbage, Lettuce, Brussels Sprouts
  • Roots - Beet, Carrots, Turnip, Radish
  • Seeds - Corn, Peas, Green Beans
  • Flower - Artichoke, Brocolli, Cauliflower
  • Mushroom
  • Stem - Asparagus, Celery
  • Fruit - Bitter Melon, Cucumber, Egg Plant, Squash, Pumpkin, Tomato


According to the book i read, it is important to choose the right kind of food, but just as important is the sequence that you eat them.
Step 1: drink 1-2 cup of water before the meal
Step 2: eat protein first, this will promote your digestion system
Step 3: eat your vegs, try to have as many color of them as possible
Step 4: eat your good carb
Note: since most fruits contains high in sugar, if you must, eat a small portion in the end of the meal. 

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