Building a balanced plate

3 min read

A useful starting point is to picture your plate in parts: about half of it non-starchy vegetables and fruit, a quarter lean protein (such as beans, eggs, fish, chicken or tofu), and a quarter whole-grain carbohydrates like rice, oats or wholegrain bread. Add a little healthy fat — olive oil, avocado or nuts.

Vegetables and fruit add fibre, vitamins and volume, so meals feel filling for fewer calories. Protein helps you feel satisfied and supports your muscles. Whole grains give steadier energy than refined ones.

You do not have to be perfect or exact. Aiming for this rough balance most of the time, most days, matters more than any single meal. Use the food log to notice patterns rather than to chase a perfect number.

This is general wellbeing information, not personalized dietary advice. If you have a medical condition or specific nutrition needs, a doctor or registered dietitian can tailor guidance to you.