{"id":544,"date":"2012-09-18T10:29:39","date_gmt":"2012-09-18T07:29:39","guid":{"rendered":"http:\/\/www.dietsecrets.gr\/blog\/?p=544"},"modified":"2012-09-18T10:43:01","modified_gmt":"2012-09-18T07:43:01","slug":"my-plate-%cf%84%ce%bf-%cf%80%ce%b9%ce%ac%cf%84%ce%bf-%ce%bf%ce%b4%ce%b7%ce%b3%cf%8c%cf%82-%ce%b3%ce%b9%ce%b1-%ce%ba%ce%ac%ce%b8%ce%b5-%ce%b3%ce%b5%cf%8d%ce%bc%ce%b1","status":"publish","type":"post","link":"http:\/\/www.dietsecrets.gr\/blog\/?p=544","title":{"rendered":"My plate: \u03c4\u03bf \u03c0\u03b9\u03ac\u03c4\u03bf-\u03bf\u03b4\u03b7\u03b3\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03b3\u03b5\u03cd\u03bc\u03b1!"},"content":{"rendered":"<p><a href=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft  wp-image-545\" title=\"My plate \" src=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green-300x272.jpg\" alt=\"\" width=\"270\" height=\"245\" srcset=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green-300x272.jpg 300w, http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green-1024x930.jpg 1024w, http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green.jpg 1100w\" sizes=\"auto, (max-width: 270px) 100vw, 270px\" \/><\/a>\u03a4\u03bf\u00a0 <strong>my <\/strong><strong>plate<\/strong> \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03bf\u03c0\u03c4\u03c1\u03af\u03b6\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03c0\u03ad\u03bd\u03c4\u03b5 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03c4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03b8\u03ad\u03c4\u03bf\u03c5\u03bd \u03ad\u03bd\u03b1 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03cc \u03b3\u03b5\u03cd\u03bc\u03b1, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b9\u03b1 \u03b5\u03b9\u03ba\u03cc\u03bd\u03b1 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03af\u03c7\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b1\u03c2 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03b3\u03b5\u03cd\u03bc\u03b1. \u0395\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03bd\u03b1 \u03c0\u03b5\u03b9: \u00ab\u03a0\u03c1\u03bf\u03c4\u03bf\u03cd \u03c6\u03ac\u03c4\u03b5, \u03c3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03b9 \u03b8\u03b1 \u03bc\u03c0\u03b5\u03b9 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03c4\u03bf \u03c0\u03b9\u03ac\u03c4\u03bf \u03c3\u03b1\u03c2 \u03ae \u03c4\u03bf \u03c6\u03bb\u03b9\u03c4\u03b6\u03ac\u03bd\u03b9 \u03c3\u03b1\u03c2 \u03ae \u03c4\u03bf \u03bc\u03c0\u03c9\u03bb \u03c3\u03b1\u03c2\u00bb. \u0391\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03ad\u03bd\u03b1 \u03b5\u03c1\u03b3\u03b1\u03bb\u03b5\u03af\u03bf \u03c0\u03bf\u03c5 \u03b1\u03c0\u03b5\u03c5\u03b8\u03cd\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03cc\u03bb\u03bf\u03c5\u03c2 (&gt;2 \u03b5\u03c4\u03ce\u03bd), \u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u0397.\u03a0.\u0391, \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf USDA (United States Department of Agriculture) \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03c3\u03c4\u03b7\u03ba\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ba. \u039f\u03bc\u03c0\u03ac\u03bc\u03b1. \u039b\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03ad\u03c4\u03c3\u03b9 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bf\u03c0\u03c4\u03b9\u03ba\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03b9\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03bf\u03b4\u03b7\u03b3\u03af\u03b5\u03c2 (2010 Dietary Guidelines for Americans) \u03ba\u03b1\u03b9 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ac \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03b5\u03c6\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03c4\u03b5.<\/p>\n<p>\u03a3\u03c0\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c0\u03b9\u03ac\u03c4\u03bf \u03c3\u03b5 \u03ba\u03bf\u03bc\u03bc\u03ac\u03c4\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03b1\u03b6\u03bb\u00a0 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc <strong>\u03c0\u03ad\u03bd\u03c4\u03b5 \u03c7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1<\/strong>: <strong>\u03ba\u03cc\u03ba\u03ba\u03b9\u03bd\u03bf<\/strong>, <strong>\u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03bf<\/strong>, <strong>\u03c0\u03bf\u03c1\u03c4\u03bf\u03ba\u03b1\u03bb\u03af , \u03bc\u03c9\u03b2<\/strong> \u03ba\u03b1\u03b9 <strong>\u03bc\u03c0\u03bb\u03b5<\/strong>.\u00a0 \u039a\u03ac\u03b8\u03b5 \u03c7\u03c1\u03ce\u03bc\u03b1 \u03b1\u03bd\u03c4\u03b9\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b5\u03cd\u03b5\u03b9 \u03bc\u03b9\u03b1 <strong>\u039f\u03bc\u03ac\u03b4\u03b1 \u03a4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd<\/strong>. \u0388\u03c4\u03c3\u03b9 \u03c4\u03bf \u03ba\u03cc\u03ba\u03ba\u03b9\u03bd\u03bf \u03b1\u03bd\u03c4\u03b9\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b5\u03cd\u03b5\u03b9 \u03c4\u03b7\u03bd \u039f\u03bc\u03ac\u03b4\u03b1 \u03c4\u03c9\u03bd\u00a0 \u03a6\u03c1\u03bf\u03cd\u03c4\u03c9\u03bd, \u03c4\u03bf \u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03bf \u03c4\u03b7\u03bd \u039f\u03bc\u03ac\u03b4\u03b1 \u03c4\u03c9\u03bd \u039b\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd, , \u03c4\u03bf \u03c0\u03bf\u03c1\u03c4\u03bf\u03ba\u03b1\u03bb\u03af \u03c4\u03b7\u03bd \u039f\u03bc\u03ac\u03b4\u03b1 \u03c4\u03c9\u03bd\u00a0 \u0394\u03b7\u03bc\u03b7\u03c4\u03c1\u03b9\u03b1\u03ba\u03ce\u03bd , \u03c4\u03bf \u03bc\u03c9\u03b2 \u03c4\u03b7\u03bd \u039f\u03bc\u03ac\u03b4\u03b1 \u03c4\u03c9\u03bd \u03a0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03bf \u03bc\u03c0\u03bb\u03b5 \u03c4\u03b7\u03bd \u039f\u03bc\u03ac\u03b4\u03b1 \u03c4\u03c9\u03bd \u0393\u03b1\u03bb\u03b1\u03ba\u03c4\u03bf\u03ba\u03bf\u03bc\u03b9\u03ba\u03ce\u03bd.<\/p>\n<p>\u0394\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03ad\u03bc\u03c6\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b1 \u03c6\u03c1\u03bf\u03cd\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac: \u03a3\u03c5\u03c3\u03c4\u03ae\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf <strong>\u03bc\u03b9\u03c3\u03cc (1\/2)<\/strong> \u03c0\u03b9\u03ac\u03c4\u03bf \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1 \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd \u03b4\u03cd\u03bf \u03bf\u03bc\u03ac\u03b4\u03c9\u03bd. \u03a7\u03c1\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03bc\u03b9\u03c3\u03cc \u03c3\u03b1\u03c2 \u03c0\u03b9\u03ac\u03c4\u03bf \u03bc\u03b5 \u03ba\u03cc\u03ba\u03ba\u03b9\u03bd\u03bf \u03ba\u03b1\u03b9 \u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03bf! \u00a0\u03a4\u03b1 \u03c6\u03c1\u03bf\u03cd\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c9\u03bc\u03ac, \u03b2\u03c1\u03b1\u03c3\u03c4\u03ac, \u03ba\u03bf\u03bd\u03c3\u03b5\u03c1\u03b2\u03bf\u03c0\u03bf\u03b9\u03b7\u03bc\u03ad\u03bd\u03b1, \u03b1\u03c0\u03bf\u03be\u03b7\u03c1\u03b1\u03bc\u03ad\u03bd\u03b1 \u03ae \u03c3\u03b5 \u03c7\u03c5\u03bc\u03cc. \u0397 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c6\u03bf\u03c1\u03ac \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2 \u03c3\u03b1\u03c2. \u03a0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c3\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c0\u03b9\u03bf \u03c0\u03bf\u03bb\u03bb\u03ac \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03b1\u03c0\u03cc \u03c6\u03c1\u03bf\u03cd\u03c4\u03b1!<\/p>\n<p><a href=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_fruits.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft  wp-image-546\" title=\"myplate_fruits\" src=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_fruits-300x272.jpg\" alt=\"\" width=\"270\" height=\"245\" srcset=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_fruits-300x272.jpg 300w, http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_fruits-1024x930.jpg 1024w, http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_fruits.jpg 1100w\" sizes=\"auto, (max-width: 270px) 100vw, 270px\" \/><\/a>\u00a0<a href=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_vegetables.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-547 alignright\" title=\"myplate_vegetables\" src=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_vegetables-300x272.jpg\" alt=\"\" width=\"270\" height=\"245\" srcset=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_vegetables-300x272.jpg 300w, http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_vegetables-1024x930.jpg 1024w, http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_vegetables.jpg 1100w\" sizes=\"auto, (max-width: 270px) 100vw, 270px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>\u03a4\u03bf \u03ac\u03bb\u03bb\u03bf <strong>\u03bc\u03b9\u03c3\u03cc<\/strong> <strong>(1\/2)<\/strong> \u03c3\u03b1\u03c2 \u03c0\u03b9\u03ac\u03c4\u03bf \u03b8\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03c9\u03b8\u03b5\u03af \u03bc\u03b5 \u03b4\u03b7\u03bc\u03b7\u03c4\u03c1\u03b9\u03b1\u03ba\u03ac \u03ba\u03b1\u03b9 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03bf\u03cd\u03c7\u03b1 \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1. \u03a0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c3\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03cc\u03c4\u03b9 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b1\u03bc\u03c5\u03bb\u03bf\u03cd\u03c7\u03b1 \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1 \u03b1\u03c0\u03cc \u03cc,\u03c4\u03b9 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03bf\u03cd\u03c7\u03b1! \u0388\u03bc\u03c6\u03b1\u03c3\u03b7 \u03b4\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c9\u03bd \u03b4\u03b7\u03bc\u03b7\u03c4\u03c1\u03b9\u03b1\u03ba\u03ce\u03bd \u03c3\u03b1\u03c2. \u03a3\u03c5\u03c3\u03c4\u03ae\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd \u03c4\u03b1 \u03bc\u03b9\u03c3\u03ac \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ac \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 <strong>\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03ac\u03bb\u03b5\u03c3\u03b7\u03c2 <\/strong>(\u03c0.\u03c7. \u03b2\u03c1\u03ce\u03bc\u03b7, \u03bc\u03b1\u03cd\u03c1\u03bf \u03c1\u03cd\u03b6\u03b9, \u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03ac\u03bb\u03b5\u03c3\u03b7\u03c2 \u03c8\u03c9\u03bc\u03af).<strong> <\/strong>\u00a0\u0397 \u03bf\u03bc\u03ac\u03b4\u03b1 \u03c4\u03c9\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03bf\u03cd\u03c7\u03c9\u03bd \u03c4\u03c1\u03bf\u03c6\u03ce\u03bd \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c4\u03b1, \u03c4\u03b1 \u03c0\u03bf\u03c5\u03bb\u03b5\u03c1\u03b9\u03ba\u03ac, \u03c4\u03b1 \u03b8\u03b1\u03bb\u03b1\u03c3\u03c3\u03b9\u03bd\u03ac, \u03c4\u03b1 \u03c8\u03ac\u03c1\u03b9\u03b1, \u03c4\u03b1 \u03cc\u03c3\u03c0\u03c1\u03b9\u03b1, \u03c4\u03bf\u03c5\u03c2 \u03be\u03b7\u03c1\u03bf\u03cd\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2, \u03c4\u03b1 \u03b1\u03c5\u03b3\u03ac \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03b1 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2. \u0394\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ad\u03bc\u03c6\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c9\u03bd \u03bb\u03b9\u03c0\u03b1\u03c1\u03ce\u03bd \u03c4\u03c9\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd. \u03a3\u03c5\u03c3\u03c4\u03ae\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c0\u03b9\u03bf \u03c3\u03c5\u03c7\u03bd\u03ac \u03b3\u03b9\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03b1\u03c6\u03b5\u03bd\u03cc\u03c2 \u03bc\u03b5\u03bd \u03ac\u03c0\u03b1\u03c7\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c4\u03b1 \u03b1\u03c6\u03b5\u03c4\u03ad\u03c1\u03bf\u03c5 \u03b4\u03b5 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac, \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03b1 \u03c3\u03b5 \u03c9-3, \u03c8\u03ac\u03c1\u03b9\u03b1.<\/p>\n<p><a href=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_protein1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft  wp-image-567\" title=\"myplate_protein\" src=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_protein1-300x272.jpg\" alt=\"\" width=\"270\" height=\"245\" srcset=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_protein1-300x272.jpg 300w, http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_protein1-1024x930.jpg 1024w, http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_protein1.jpg 1100w\" sizes=\"auto, (max-width: 270px) 100vw, 270px\" \/><\/a><a href=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_grains1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft  wp-image-566\" title=\"myplate_grains\" src=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_grains1-300x272.jpg\" alt=\"\" width=\"270\" height=\"245\" srcset=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_grains1-300x272.jpg 300w, http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_grains1-1024x930.jpg 1024w, http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_grains1.jpg 1100w\" sizes=\"auto, (max-width: 270px) 100vw, 270px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>\u03a4\u03bf \u03c0\u03b9\u03ac\u03c4\u03bf \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 1 \u03bc\u03b5\u03c1\u03af\u03b4\u03b1 \u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03bf\u03ba\u03bf\u03bc\u03b9\u03ba\u03ce\u03bd \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03b3\u03b5\u03cd\u03bc\u03b1! \u0397 \u03bf\u03bc\u03ac\u03b4\u03b1 \u03b1\u03c5\u03c4\u03ae \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c4\u03bf \u03b3\u03ac\u03bb\u03b1, \u03c4\u03bf \u03b3\u03b9\u03b1\u03bf\u03cd\u03c1\u03c4\u03b9, \u03c4\u03bf \u03c4\u03c5\u03c1\u03af \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03b1 \u03b3\u03ac\u03bb\u03b1\u03ba\u03c4\u03bf\u03c2 (\u03ba\u03c1\u03ad\u03bc\u03b5\u03c2, \u03c0\u03bf\u03c5\u03c4\u03af\u03b3\u03ba\u03b5\u03c2, \u03c0\u03b1\u03b3\u03c9\u03bc\u03ad\u03bd\u03bf \u03b3\u03b9\u03b1\u03bf\u03cd\u03c1\u03c4\u03b9, \u03c0\u03b1\u03b3\u03c9\u03c4\u03cc). \u0395\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03b7\u03bc\u03b9\u03b1\u03c0\u03bf\u03b2\u03bf\u03c5\u03c4\u03c5\u03c1\u03c9\u03bc\u03ad\u03bd\u03c9\u03bd \u03ae \u03ac\u03c0\u03b1\u03c7\u03c9\u03bd \u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03bf\u03ba\u03bf\u03bc\u03b9\u03ba\u03ce\u03bd.\u00a0<a href=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_dairy1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright  wp-image-563\" title=\"myplate_dairy\" src=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_dairy1-300x272.jpg\" alt=\"\" width=\"270\" height=\"245\" srcset=\"http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_dairy1-300x272.jpg 300w, http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_dairy1-1024x930.jpg 1024w, http:\/\/www.dietsecrets.gr\/blog\/wp-content\/uploads\/2012\/09\/myplate_green_dairy1.jpg 1100w\" sizes=\"auto, (max-width: 270px) 100vw, 270px\" \/><\/a><\/p>\n<p>\u039c\u03b9\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c0\u03b9\u03ac\u03c4\u03bf\u03c5 \u03b1\u03c6\u03bf\u03c1\u03ac \u03c3\u03c4\u03b1 \u03bb\u03af\u03c0\u03b7. \u03a4\u03bf \u00abMy plate\u00bb \u03b4\u03b5\u03bd \u03b8\u03b5\u03c9\u03c1\u03b5\u03af \u03c4\u03b1 \u03bb\u03af\u03c0\u03b7 \u03c9\u03c2 \u03bc\u03b9\u03b1 \u03be\u03b5\u03c7\u03c9\u03c1\u03b9\u03c3\u03c4\u03ae \u039f\u03bc\u03ac\u03b4\u03b1 \u03a4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd \u03b1\u03bb\u03bb\u03ac \u03c3\u03b1\u03bd \u03ba\u03bf\u03bc\u03bc\u03ac\u03c4\u03b9 \u03c4\u03c9\u03bd \u03c5\u03c0\u03bf\u03bb\u03bf\u03af\u03c0\u03c9\u03bd \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03bb\u03cc\u03b3\u03bf \u03b1\u03c5\u03c4\u03cc \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03bf\u03bc\u03ac\u03b4\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03b9\u03bf \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03ce\u03bd \u03c0\u03b7\u03b3\u03ce\u03bd \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 (\u03c8\u03b1\u03c1\u03b9\u03ce\u03bd, \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd, \u03b1\u03b2\u03bf\u03ba\u03ac\u03bd\u03c4\u03bf).<\/p>\n<p>10 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03c0\u03b9\u03bf \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03cc \u03c0\u03b9\u03ac\u03c4\u03bf:<\/p>\n<ol>\n<li>\u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b5 \u03bc\u03b7\u03b4\u03b5\u03bd\u03b9\u03ba\u03cc \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03cc \u03b9\u03c3\u03bf\u03b6\u03cd\u03b3\u03b9\u03bf<\/li>\n<li>\u0391\u03c0\u03bf\u03bb\u03b1\u03cd\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc \u03c3\u03b1\u03c2 \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03c3\u03c4\u03b5 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf<\/li>\n<li>\u039c\u03b5\u03b9\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03bc\u03b5\u03c1\u03af\u03b4\u03b5\u03c2 \u03c3\u03b1\u03c2<\/li>\n<li>\u0395\u03c0\u03b9\u03bb\u03ad\u03b3\u03b5\u03c4\u03b5 \u03c0\u03b9\u03bf \u03c3\u03c5\u03c7\u03bd\u03ac \u03c0\u03b9\u03bf \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ad\u03c2 \u03c4\u03c1\u03bf\u03c6\u03ad\u03c2<\/li>\n<li>\u0393\u03b5\u03bc\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03bc\u03b9\u03c3\u03cc \u03c3\u03b1\u03c2 \u03c0\u03b9\u03ac\u03c4\u03bf \u03bc\u03b5 \u03c6\u03c1\u03bf\u03cd\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac<\/li>\n<li>\u0391\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03bf\u03ba\u03bf\u03bc\u03b9\u03ba\u03ac \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c0\u03b9\u03bf \u03ac\u03c0\u03b1\u03c7\u03b1<\/li>\n<li>\u039a\u03ac\u03bd\u03c4\u03b5 \u03c4\u03b1 \u03bc\u03b9\u03c3\u03ac \u03c3\u03b1\u03c2 \u03b4\u03b7\u03bc\u03b7\u03c4\u03c1\u03b9\u03b1\u03ba\u03ac \u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03ac\u03bb\u03b5\u03c3\u03b7\u03c2<\/li>\n<li>\u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\u03c5\u03c7\u03bd\u03ac \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac, \u03bc\u03b5 \u03b1\u03bb\u03ac\u03c4\u03b1 \u03ae\/\u03ba\u03b1\u03b9 \u03b6\u03ac\u03c7\u03b1\u03c1\u03b7.<\/li>\n<li>\u03a3\u03c5\u03b3\u03ba\u03c1\u03af\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c4\u03c9\u03bd \u03c4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd \u03c3\u03b5 \u03b1\u03bb\u03ac\u03c4\u03b9<\/li>\n<li>\u03a0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03bd\u03b5\u03c1\u03cc \u03b1\u03c0\u03cc \u03c5\u03b4\u03b1\u03c4\u03b1\u03bd\u03b8\u03c1\u03b1\u03ba\u03bf\u03cd\u03c7\u03b1 \u03c1\u03bf\u03c6\u03ae\u03bc\u03b1\u03c4\u03b1<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>\u0393\u03b9\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\u03c2 \u03b5\u03c0\u03b9\u03c3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf:<\/p>\n<p><a href=\"http:\/\/www.choosemyplate.gov\">http:\/\/www.choosemyplate.gov<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u03a4\u03bf\u00a0 my plate \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03bf\u03c0\u03c4\u03c1\u03af\u03b6\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03c0\u03ad\u03bd\u03c4\u03b5 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03c4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03b8\u03ad\u03c4\u03bf\u03c5\u03bd \u03ad\u03bd\u03b1 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03cc \u03b3\u03b5\u03cd\u03bc\u03b1, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b9\u03b1 \u03b5\u03b9\u03ba\u03cc\u03bd\u03b1 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03af\u03c7\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b1\u03c2 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03b3\u03b5\u03cd\u03bc\u03b1. \u0395\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03bd\u03b1 \u03c0\u03b5\u03b9: \u00ab\u03a0\u03c1\u03bf\u03c4\u03bf\u03cd \u03c6\u03ac\u03c4\u03b5, \u03c3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03b9 \u03b8\u03b1 \u03bc\u03c0\u03b5\u03b9 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03c4\u03bf \u03c0\u03b9\u03ac\u03c4\u03bf \u03c3\u03b1\u03c2 &hellip; <a href=\"http:\/\/www.dietsecrets.gr\/blog\/?p=544\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-544","post","type-post","status-publish","format-standard","hentry","category-dietsecrets"],"_links":{"self":[{"href":"http:\/\/www.dietsecrets.gr\/blog\/index.php?rest_route=\/wp\/v2\/posts\/544","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.dietsecrets.gr\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.dietsecrets.gr\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.dietsecrets.gr\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.dietsecrets.gr\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=544"}],"version-history":[{"count":17,"href":"http:\/\/www.dietsecrets.gr\/blog\/index.php?rest_route=\/wp\/v2\/posts\/544\/revisions"}],"predecessor-version":[{"id":570,"href":"http:\/\/www.dietsecrets.gr\/blog\/index.php?rest_route=\/wp\/v2\/posts\/544\/revisions\/570"}],"wp:attachment":[{"href":"http:\/\/www.dietsecrets.gr\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=544"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.dietsecrets.gr\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=544"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.dietsecrets.gr\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=544"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}