The “balanced plate” is a simple guide used by many health organisations. It helps you plan meals without counting anything.
The plate method
- Half the plate: vegetables and fruit
- A quarter: protein (beans, eggs, fish, chicken, tofu)
- A quarter: grains or starchy foods (preferably wholegrain)
- A little: healthy fats like olive oil
- Drink: water
Example meals
- Grilled chicken, brown rice and roasted vegetables
- Bean chilli with rice and a side salad
- Salmon, potatoes and green beans
Tips
- Choose colourful vegetables.
- Use herbs and spices for flavour.
- Balance doesn’t mean perfect every meal.
This is general information. For personal advice, speak to a doctor or registered dietitian.
Frequently Asked Questions
Does every meal need to be balanced?
Aim for balance over the day and week.
Are potatoes vegetables?
Nutritionally they count as starchy foods.
