What does a dietitian-backed healthy dinner plate look like?

  • Lean protein: a good portion is about ¼ plate or the size of your fist. Food sources: lean meat, skinless chicken, fish, eggs, legumes/lentils, tofu/tempeh
  • Healthy carbohydrates: aim for about ¼ plate or the size of your fist. Food sources: Quinoa, Buckwheat, Freekeh, brown rice, wholemeal pasta, whole grains, sweet potato, potato, carrot, corn, pumpkin.
  • Low starch vegetables: aim for at least ½ of your plate or two fists. Food sources: aim for a rainbow of colour - spinach, lettuce, kale, tomato, cucumber, cabbage… anything in season. Think: COLOUR!
  • Healthy fats: aim for 1-2 serves of healthy fats on your plate, where 1 serving is about 1 tbsp olive oil. Food sources: avocado, Extra Virgin Olive Oil, coconut oil, nuts, seeds, olives.

Pro tip: to watch your portions, try eating on a smaller dinner plate. You’ll automatically eat less!

If you balance your meals using the above guidelines you won’t go hungry, your blood glucose levels will be stable (goodbye sugar spikes!), you’ll eat less with ease, and you’ll be well on your way to achieving your goals.

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