By Rozzie Batchelar, Senior Nutritionist
When it comes to eating healthily, we’ll often talk about having a balanced plate. But what does that actually mean? Do we need to get the scales out? No, but you might need a protractor! (We are kidding!)
The balanced plate refers to the amount of each food group you have in a meal. The UK government’s Eatwell Guide recommends that over a third of our diets should consist of fruit and veg, a third is starchy carbohydrates (wholegrain varieties where possible), and the remainder is split between protein, dairy (or dairy alternatives) and a small amount of healthy fats. This will help you maintain a healthy diet.
Balance is key when it comes to healthy eating, and we all need a variety of foods to stay healthy. Regardless of the avalanche of specialist diets and misinformation out there, the concept of the ‘balanced plate’, which echoes the principles of the Mediterranean diet, consistently stands up as an easy-to-follow guide. You won’t get it right at every meal, but eating from each of the food groups most days and getting the balance right most of the time will put you in a good place when it comes to staying healthy.
We have lots of quick and healthy recipes, or check out meals from Jamie’s new book Eat Yourself Healthy.
So what does a healthy plate look like?
For the average adult and child, this is how a balanced plate shapes up…
Veg and fruit: 40% of your plate
Eg, carrots, broccoli, courgette, leeks, apples, strawberries
Eat the rainbow! Aim for a variety of at least 7 portions (yes, really!) of fresh, frozen or canned veg and fruit a day (80g or a large handful). 30g of dried fruit, 80g soaked beans and pulses and 150ml of fruit juice can also count once as a portion each day.
Starchy carbohydrates: 38% of your plate
Eg, pasta, bread, rice, potatoes, oats
Go wholegrain for more fibre, more nutrients and great flavour. Pasta, bread, rice, potatoes, oats and all other grains and cereals are all examples of carbohydrates. Aim for 3 to 4 portions of starchy carbohydrates each day, roughly the size of your fist.
Protein: 12% of your plate
Eg, meat, fish
Vary your protein sources for a variety of nutrients and amino acids, as well as enjoying plant based proteins! Think beans and pulses, eggs, fish (not forgetting oily fish!), poultry and meat. Aim for 2 to 3 sources of protein each day, roughly the size of your palm.
Dairy: 8% of your plate
Eg, cheese, yoghurt, milk, butter
Choosing lower fat sources like milk and yoghurt is a great place to start with dairy. Cheese is also nutritious, but higher in saturated fat and salt, so just be sure to watch your portion size (roughly the size of two thumbs!). Aim for 2 to 3 portions of dairy each day.
Fats: 1% of your plate
Eg, vegetable, rapeseed, sunflower and olive oils, spreads
Choose unsaturated fats where possible. Unsaturated fats are mostly liquid at room temperature, but can also be found in nuts, seeds, avocado and oily fish.
What else can we do to stay healthy?
Stay hydrated
Our bodies need water for every physical and psychological function, so make sure to stay hydrated! Water, tea, coffee and milk all contribute to our hydration. The government recommends we have 6 to 8 cups or glasses a day.
Limit foods high in fat, salt and sugar
There is room in a healthy and balanced diet for us to enjoy more occasional foods that are high in fat, salt and sugar, but it’s recommended that these foods don’t make up a big part of our diet. Consume these foods less often, and in smaller amounts.
