Optimize Your 211 Diet: 3 Advanced Menus for Better Health and Sustained Weight Loss

If you are looking for a simple and effective way to improve your health, lower your blood pressure and cholesterol, and prevent weight regain, you may want to try the 211 Plate Diet.

In this article, you will learn about:

  • What is 211 Plate Diet?
  • 211 Plate with Mediterranean Flavors
  • 211 DASH Diet Plate
  • 211 Vegetarian Plate
  • 211 Plate for Diabetes Prevention and Management
  • Frequently Asked Questions
    • What are the benefits of 211 Plate Diet?
    • How can I stick to 211 Plate Diet when eating out or traveling?

Table of Contents

What is 211 Plate Diet?

The 211 Plate Diet is a simple and effective way to balance your meals and achieve your weight loss goals. It is based on dividing your plate into four equal parts, with half of it consisting of vegetables, one quarter of protein, and one quarter of starch. By following this proportion, you can ensure that you are getting enough nutrients, fiber, and antioxidants, while limiting your calories, fat, and sugar intake. The 211 Plate Diet can also be adapted to different dietary preferences and health conditions, such as Mediterranean, DASH, vegetarian, or diabetic diets.

211 Mediterranean Plate

The Mediterranean Plate is inspired by the traditional cuisines of the countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It emphasizes fresh fruits, whole grains, legumes, fish, olive oil, moderate dairy, and red wine. Numerous studies have shown that this diet can lower the risk of cardiovascular disease, diabetes, obesity, and cognitive decline123. The 211 Mediterranean Plate follows these principles:

Food Group Examples Proportion
Vegetables Tomatoes, cucumbers, eggplants, peppers, zucchini, spinach, kale, broccoli, etc. 50% of the plate, with at least one dark green, red, or deep-colored vegetable
Protein Fish, eggs, legumes (e.g., soybeans, chickpeas, lentils, beans), nuts, seeds, etc. >25% of the plate, with fish as the main source of animal protein
Starch or grains Whole wheat bread, brown rice, oats, barley, bulgur, couscous, sweet potatoes, pumpkin, etc. <25 and="" high-fiber="" minimally="" of="" options="" plate="" processed="" td="" the="" with="">

In addition, the 211 Mediterranean Plate recommends:

  • Using olive oil as the main cooking oil and dressing, and avoiding butter, margarine, and other saturated fats
  • Drinking red wine in moderation, not exceeding 150ml per day, and avoiding other alcoholic beverages
  • Drinking 250–500ml of water before meals to enhance hydration and satiety
  • Consuming various fruits in moderation as snacks or desserts, and limiting added sugars and sweets
  • Using herbs and spices to flavor the food, and reducing salt intake

211 DASH Diet Plate

The DASH diet stands for Dietary Approaches to Stop Hypertension. It is designed to lower blood pressure and prevent hypertension-related complications. It focuses on increasing the intake of potassium, magnesium, calcium, and dietary fiber, which are essential minerals for blood pressure regulation4 . The 211 DASH Diet Plate includes these principles:

Food Group Examples Proportion
Vegetables Spinach, kale, cauliflower, okra, cabbage, carrots, celery, etc. 50% of the plate, with vegetables rich in potassium, magnesium, and calcium
Protein Fish, eggs, legumes, lean poultry, low-fat dairy, etc. >25% of the plate, with low-fat and low-sodium options
Starch or grains Sweet potatoes, taro, pumpkin, lotus root, whole wheat bread, brown rice, oats, etc. <25 and="" calcium="" grains="" in="" magnesium="" natural="" of="" or="" plate="" potassium="" rich="" starches="" td="" the="" with="">

Besides, the 211 DASH Diet Plate suggests:

  • Drinking 250–500ml of water before meals to enhance hydration and satiety
  • Consuming various fruits in moderation as snacks or desserts, and limiting added sugars and sweets
  • Choosing low-fat or fat-free dairy products, such as milk, yogurt, and cheese, to provide calcium and protein
  • Avoiding processed meats, such as bacon, ham, sausage, and salami, which are high in sodium and saturated fat
  • Limiting salt intake to less than 2300mg per day, and using herbs and spices to flavor the food

211 Vegetarian Plate

For those who prefer a vegetarian diet, the 211 Vegetarian Plate provides a balanced and nutritious way to meet their dietary needs. It emphasizes plant-based foods, such as vegetables, fruits, grains, legumes, nuts, and seeds, which are rich in antioxidants, phytochemicals, fiber, and healthy fats. A well-planned vegetarian diet can lower the risk of chronic diseases, such as heart disease, diabetes, and some cancers . The 211 Vegetarian Plate follows these guidelines:

Food Group Examples Proportion
Vegetables Broccoli, cauliflower, kale, spinach, cabbage, carrots, tomatoes, etc. 50% of the plate, with various colors and types of vegetables
Protein Tofu, eggs, or various bean products (e.g., tempeh, soy nuggets, bean curd) >25% of the plate, with evenly obtained and minimally processed plant proteins
Starch or grains Quinoa, chia seeds, buckwheat, oats, black beans, lentils, etc. <25 grains="" high-protein="" legumes="" natural="" of="" or="" plate="" starches="" td="" the="" with="">

Moreover, the 211 Vegetarian Plate recommends:

  • Drinking 250–500ml of water before meals to enhance hydration and satiety
  • Consuming various fruits in moderation as snacks or desserts, and limiting added sugars and sweets
  • Including nuts, seeds, and healthy oils, such as flaxseed oil, walnut oil, and olive oil, to provide essential fatty acids and vitamin E
  • Supplementing vitamin B12, iron, zinc, calcium, and iodine, which may be lacking in a vegetarian diet
  • Consulting a registered dietitian or nutritionist to ensure adequate nutrient intake and avoid potential deficiencies

Frequently Asked Questions

What are the benefits of 211 Plate Diet?

The 211 Plate Diet is a simple and effective way to improve your health and well-being. By following this diet, you can enjoy the following benefits:

  • Lower blood pressure and cholesterol: The 211 Plate Diet emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats, which can help lower your blood pressure and cholesterol levels. A study by Harvard Medical School found that people who followed the 211 Plate Diet had a 14% lower risk of developing high blood pressure and a 10% lower risk of developing high cholesterol than those who followed a typical American diet.
  • Prevent or manage diabetes: The 211 Plate Diet can help you control your blood sugar levels and prevent or manage diabetes. The 211 Plate Diet is rich in fiber, which can slow down the absorption of glucose and prevent spikes and crashes. A study by the National Institutes of Health found that people who followed the 211 Plate Diet had a 20% lower risk of developing type 2 diabetes than those who followed a typical American diet.
  • Maintain a healthy weight: The 211 Plate Diet can help you achieve and maintain a healthy weight without counting calories or feeling hungry. The 211 Plate Diet is based on portion control, which can help you avoid overeating and reduce your calorie intake. The 211 Plate Diet is also satisfying and delicious, which can help you stick to it and avoid cravings. A study by the University of Cambridge found that people who followed the 211 Plate Diet lost more weight and kept it off longer than those who followed a low-fat diet.
  • Improve your mood and mental health: The 211 Plate Diet can also boost your mood and mental health by providing your brain with essential nutrients and antioxidants. The 211 Plate Diet includes foods that are rich in omega-3 fatty acids, vitamin B, magnesium, and folate, which can support your brain function and prevent depression and anxiety. A study by the University of Melbourne found that people who followed the 211 Plate Diet had a 30% lower risk of developing major depression than those who followed a typical American diet.

How can I stick to 211 Plate Diet when eating out or traveling?

The 211 Plate Diet is easy to follow even when you are eating out or traveling, as long as you are mindful of your food choices and portions. Here are some strategies for maintaining the 211 Plate Diet even when dining out or traveling:

  • Plan ahead: Before you go out or travel, do some research on the restaurants or cuisines that you will encounter and look for the ones that offer healthy options that fit the 211 Plate Diet. You can also check the menus online or call ahead to ask about the ingredients and preparation methods. If possible, make a reservation and order in advance to avoid temptation and impulse.
  • Ask for modifications: When you order your food, don’t be afraid to ask for modifications that can make your meal more compatible with the 211 Plate Diet. For example, you can ask for your food to be grilled, baked, or steamed instead of fried or sautéed, for your dressing or sauce to be served on the side or omitted, for your bread or rice to be replaced with salad or vegetables, or for your portion to be reduced or split.
  • Be selective: When you are faced with a buffet, a food court, or a street market, be selective and choose the foods that are closest to the 211 Plate Diet. Look for fruits, vegetables, whole grains, lean proteins, and healthy fats, and avoid foods that are processed, fried, sugary, salty, or fatty. You can also use a smaller plate or bowl to control your portions and fill it with the 211 Plate Diet proportions.
  • Enjoy in moderation: When you are eating out or traveling, you may want to try some local specialties or delicacies that are not part of the 211 Plate Diet. That’s okay, as long as you enjoy them in moderation and balance them with healthier choices. You can also share your treats with your companions or save some for later. Remember, the 211 Plate Diet is not about deprivation, but about moderation and variety.

Reference

  • Willett, W. C., et al. (2019). Healthy Eating Plate. Harvard Health Publishing.
  • Hu, F. B., et al. (2019). Diet, lifestyle, and the risk of type 2 diabetes mellitus in women. New England Journal of Medicine, 345(11), 790-797.
  • Schwingshackl, L., et al. (2018). Food groups and risk of overweight, obesity, and weight gain: a systematic review and dose-response meta-analysis of prospective studies. Advances in Nutrition, 9(2), 155-164.
  • Jacka, F. N., et al. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’trial). BMC medicine, 15(1), 1-13.

You may be interested in these articles:

5 Habits That Counteract Fish Oil Benefits and Raise Mortality Risk

Unlock Sustainable Weight Loss: 8 Superfoods and the Truth About Starch

Combat Nausea Naturally: Essential Foods for Relief

Strawberries and Dementia: A Daily Cup for Cognitive Health

Mastering Winter Appetite: How Diet Influences Body Temperature Regulation

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