What should a healthy meal look like?

What should a healthy meal look like?

Author -  Emily Hope

Not sure what to put on your plate at meal times? How much room should different foods take up on your plate?

Use our easy Healthy Plate guide to whip your meals into tip-top shape – your body will soon notice the difference!

Not sure what to put on your plate at meal times? How much room should different foods take up on your plate? Use our easy Healthy Plate guide to whip your meals into tip-top shape – your body will soon notice the difference! This guide is also perfect for lunch meals, so make extra dinner and take leftovers for lunch. You’ll be the envy of the office!

Healthy Plate Guide

  • ½ plate non-starchy vegetables (e.g. peas, carrot, broccoli, eggplant, lettuce, tomato, onion)
  • ¼ plate starchy vegetables or carbohydrate foods (e.g. potato, kumara, corn, rice, quinoa, pasta, wholegrain bread)
  • ¼ plate low-fat dairy or protein foods (e.g. lean meat, skinless chicken, seafood, eggs, tofu, legumes, nuts, low-fat cheese, yoghurt, egg)

The importance of healthy fats

Remember to include small amounts of healthy fats in your meals and snacks during the day. Use the tips below to help you.

  • Cook food in a little healthy vegetable oil such as olive, canola or sunflower oil instead of butter
  • Add margarine to mashed potato instead of butter
  • Replace spreads with avocado or hummus
  • Add sunflower or pumpkin seeds to salads
  • Try to include at least 2 portions of oily fish (i.e. salmon or mackerel) in your meals each week

 

 
 
 
 
 
 

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