Health is important to you and you want to nourish your body with the right products and quantities to prevent deficiencies. But we also understand that you don't have the time to weigh every meal. After all, you have a lot more on your mind and to do-list. How do you ensure that you get enough in the right proportions? Well, let us introduce to you: the plate method, a simple tool for a balanced meal!
The plate method is a super effective tool that allows you to easily visualize the different food groups, as shown in the image above. The plate method simplifies portion sizes and outlines common food groups to include in a balanced one, but don't be too strict, it's only a guideline!
1/2 fruit and vegetables
Half of your plate may consist of fruit and vegetables. If possible, aim to eat slightly more servings of vegetables than fruit in a day. Use all fruits and vegetables that are ideally fresh, local, in season and most of all that you enjoy! Add some green vegetables (leafy greens, broccoli, Brussels sprouts) and orange vegetables (carrots, squash, sweet potato) every day.
Grains provide a fantastic source of long-lasting energy (complex carbohydrates) and fiber when you choose whole grains. You can tink of oatmeal, rice, whole wheat bread, wheat tortillas and wraps, whole wheat pasta, quinoa, barley, millet, teff, amaranth and buckwheat.
You fill another quarter of your plate (or meal) with protein. Opt for animal protein or plant-based protein sources such as tofu, tempeh and edamame, seitan, green peas, all beans, chickpeas, all lentils, split peas and most vegetarian meat substitutes.
Fats are an important part of a healthy, balanced meal. Use vegetable oils such as coconut oil (for baking) or olive oil (for dressing). Or add nuts and seeds as toppings!
A glass of (plantbased) milk or yogurt can support the supply of fats, proteins and calcium.
Supplement your diet with nutritional supplements for optimal health!