Counting every gram is exhausting and, for most people, unnecessary. A balanced plate is a far simpler tool, and it works whether you are at home, at a restaurant, or eating food from a culture with no nutrition labels at all.
The idea is to look at your plate and check its proportions. Half vegetables and fruit, a quarter protein, a quarter whole grains or starchy foods, plus a small amount of healthy fat. Get the proportions right and the nutrients largely look after themselves.
Building a balanced plate
Use these checks at each meal. They are guidelines, not rules, and your registered dietitian may adjust them for a medical condition or a specific goal.
- Fill half the plate with vegetables or fruit, varied in colour across the week
- Add a palm sized portion of protein such as fish, eggs, beans, lean meat, or tofu
- Add a fist sized portion of whole grains, potatoes, plantain, rice, or other starchy food
- Include a small amount of healthy fat such as avocado, nuts, seeds, or olive oil
- Drink water with the meal and keep sugary drinks for rare occasions
