How to build a healthy plate

How to Build a Healthy Plate

• Choose a sensibly sized plate, to match your appetite and energy requirements.
• Fill ½ (or more) of the plate with colorful vegetables; raw or cooked.
• Add ¼ a plate of protein of your choice (plant or animal based).
• And a small portion of healthy fats (roughly the size of your thumb)
• Add some complex or wholegrain carbohydrates if you are feeling hungry and/or need some extra energy. the carbohydrates could be some cooked brown rice, pasta, potatoes, sweet potatoes or quinoa
• Don't forget a flavour boost too – lemon juice, spices, herbs etc.
• Finish with a portion of fresh fruit, if you wish. And don't forget to drink some water.

The Myth of 'Carb' Vegetables

I tend not to worry too much about whether vegetables are classed as 'carb veg' or not, apart from potatoes & sweet potatoes, which I put in the complex carbohydrate category, rather than counting them as a vegetable. Things like squash, carrots & beetroot I still count as vegetables, even though they are richer in carbohydrates than some others. But I do mix things up throughout the week, so I wouldn't rely only on these types of vegetables. I think it is this overall balance that matters more than what we have on an individual meal, so yes, I would still try to fill roughly half my plate with this sort of vegetable if that was what I had cooked. But the next meal I might fill half my plate with green leafy vegetables entirely. It's all about finding that healthy balance overall.

All About Yoghurt

Personally, I am not a big fan of cow's milk dairy, but for my daughter, I prefer a full-fat organic natural yoghurt (most often from Riverford or Yeo Valley). You could also choose a reduced-fat natural yoghurt if you prefer, but make sure it has no added stabilisers, emulsifiers, or sugars.