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How to build a healthy plate

Jacqueline Alwill

Brown Paper Nutrition

Ditch the guilt you may be harnessing from a long weekend of indulging. Indulging is a healthy part of life.

Practice this CREATE YOUR HEALTHY PLATE strategy instead (of feeling guilt) at meals. Be consistent with this and you’ll feel great, whether you’ve indulged or not.

Follow @brownpapernutrition on Instagram for amazing visual reels and images of these tips. 

1. 1/2 plate low starch vegetables – tomatoes, cucumber, capsicum, dark leafy green vegetables, zucchini, etc

2. Palm size portion of quality protein – baked or poached chicken breast, grilled or steamed fish, bbq lean red meat, 2-3 eggs, and 3/4-1 cup cooked legumes for plant based reference

3. Fist size portion starchy carbohydrates – steamed or baked pumpkin/sweet potato, steamed/boiled white potatoes, wholegrains e.g. rice, quinoa, buckwheat, oats

4. 2-3 tablespoons healthy fats to finish – nuts, seeds, avocado or 1-2 tbsp dressing/extra virgin olive oil/nut butter etc

These are just approximate measures, use you eye and your hands as a measure for these. It’s an easy and practical approach to creating your plate, healthfully and mindfully.

Finally – sit down and enjoy your food. Don’t rush it, chew consciously and take a hot minute to appreciate your body and your health.

*Do you struggle to keep on top of your iron intake? Or do you have growing kids? Be sure to grab one of our IRON RICH MEAL PLANS – options for either meat or plant based – today via the shop. Improve energy, brain function and immunity with this well balanced, iron focused 7 day guide with recipes.*