STEP 2: WATCH YOUR PORTIONS
Now that we’ve looked at what to eat, let’s look at how to put those foods together on your plate.
There are two things to think about:
HERE’S AN EASY WAY TO BUILD A HEALTHY MEAL
LET’S BREAK IT DOWN:
NON-STARCHY VEGETABLES: HALF OF YOUR PLATE
These are things like:
- Leafy greens (spinach, lettuce)
- Tomatoes, cucumber, capsicum
- Broccoli, cauliflower, green beans
- Zucchini, eggplant, mushrooms
Vegetables like these are full of fibre and antioxidants. They help you feel full and support your liver in doing its job.
Starchy vegetables like potato, sweet potato, yams and breadfruit are still great — they just count in the next section of your plate (carbohydrates).
WHOLEGRAIN CARBOHYDRATES: ONE QUARTER OF YOUR PLATE
Carbohydrates are an important source of energy — your body and brain need them to function well. Don’t cut them out! Carbohydrates include:
- Grains and grain-based foods — like rice, noodles, pasta, couscous, and breads
- Legumes and lentils — they provide both carbohydrates and protein
- Starchy vegetables — like potatoes, sweet potatoes, yams, breadfruit and corn
PROTEIN: ONE QUARTER OF YOUR PLATE
Protein helps build muscle and keep your body strong. It also keeps you feeling full. Protein includes:
- Chicken, turkey or other lean meats
- Eggs
- Tofu, legumes and lentils
- Fish and seafood
- Nuts and seeds
Try to keep red meat (including ham, bacon, sausages and steaks) to no more than 200 grams total per week.
A QUICK NOTE ABOUT BREAKFAST
Rethinking Everyday Breakfasts
Many popular breakfast options — like processed cereals, breakfast bars, biscuits and liquid breakfasts — are often high in added sugars and low in fibre and natural nutrients.
While breakfast can help contribute to overall daily nutrition, the type of food matters. Some commonly eaten products are more convenient than nutritious.
Options with More Fibre and Nutrients
Breakfast can be a useful time to include fibre and other key nutrients, depending on your food choices.
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Savoury foods: Baked beans, wholegrain or sourdough breads, spinach, mushrooms
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Sweeter foods: Fresh fruit, cereals made from unprocessed grains
Need some ideas? You can find our breakfast recipes here.