Make most of your meal with vegetables and fruits – ½ of your plate
Aim for color and variety, and remember that potatoes don’t count as “healthy” vegetables because of their negative impact on blood sugar.

Go for whole grains – ¼ of your plate
Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.

Protein power – ¼ of your plate
Fish, chicken, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.

Healthy plant oils – in moderation
Choose healthy vegetable oils like olive, soy, corn, sunflower, peanut, and others, and avoid hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean “healthy.”

Drink a lot of water
Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.

Stay active
Staying active is also important in weight control.

The main message of the Healthy Eating Plate is to focus on diet quality instead of calories. In particular:
The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet, because some sources of carbohydrate—like vegetables (other than potatoes), fruits, whole grains, and beans—are healthier than others.
It is always good to avoid sugary beverages, important source of calories, usually with little nutritional value.
Do not forget the use of healthy oils / fats.

It is important to know that each food has a different impact on the environment. Food production is one of the main factors that contribute to greenhouse gas emissions and absorbs a huge amount of natural resources from our land.
In this regard, the model of the double food and environmental pyramid has been developed, which relates the “healthiness” of food to humans and its “harmfulness” from an environmental point of view.
What is the Environmental Pyramid? It arises by measuring the impact on the environment of the foods present in the Food Pyramid and arranging them along an inverted pyramid: the foods positioned lower have the least impact on the environment, in terms of CO2 emissions, exploitation of square meters of land and exploitation of water resources. By joining the two pyramids it can be seen that the foods for which a higher consumption is recommended (fruit, vegetables, cereals) are also those that have minor environmental impacts. Conversely, the foods for which reduced consumption is recommended (red meat, cheeses) are also those that produce the greatest use of environmental resources.
The Healty Meal project, recommending a high consumption of vegetables, whole grains, legumes, nuts and fruit, is therefore ideal for human health and for that of our planet!

BIOGUSTO Bistrot is green also because:
– there is a great commitment to reduce food waste
– all systems are energy efficient and are powered by energy from renewable sources
– adopts and applies all recycling and separate waste collection procedures that are rigorously adopted and applied