How To Build a Healthy Plate of Food

One of the main things I talk to my clients about during consultations is how to build a nutrient dense plate of food. Now this will be slightly different for everyone depending on their health condition, food allergies or intolerances, dietary preferences & what we are trying to achieve with our protocol. But there are some principles which everyone can work towards that I'd like to share with you:

🥦 Start with veg. Fill half your plate with leafy green veg, brassicas and non-starchy veg. Choose at least 2 portions of different green veg e.g. broccoli, spinach, kale, rocket, watercress etc, plus another 2 veg, e.g peppers, mushrooms, red cabbage. This will ensure variety and adequate fibre intake at every meal, which feeds our guts, plus helps us to feel full, rather than filling up on carbs.

🥔 Carbohydrates are really important in our diets as they give us energy and are a great source of B vitamins but they shouldn't be the dominant thing on your plate. They should fill about 1/4 of your plate and you should focus on complex carbs, wholegrains and starchy veg, rather than refined or processed carbs. Good choices include: brown rice, quinoa, buckwheat, wholewheat pasta, sweet potato, squash, beetroots, carrots etc.

🍳 Next comes the protein. This should fill 1/4 of your plate and should be a source of non-processed good quality protein. Depending on your food preferences this could include: eggs, white fish, oily fish, chicken, tofu, beans, lentils or legumes. Protein is the building blocks to build and repair muscle and bones and to make hormones and enzymes. It is also an important energy resource.

🥑 And last but by non means least, comes a serving of good fats. This could be avocado, olive oil, other oils (e.g flax), nuts or seeds. Good fats are vital in a meal as they help us to feel full, help us absorb fat soluble vitamins, are a great source of nutrients and help balance hormones. Some fats, e.g. extra virgin olive oil are also anti-inflammatory.

Does that change the way you think about your plate of food?