Let's put all the debate about portion size and food group servings to rest. This visual illustrates exactly what a healthy plate should look like. Building a perfect plates comes down to these three pillars - leafy greens, grains and protein.
- Leafy Greens: 1/2 of your plate should be covered in nutrient-rich leafy greens. These include spinach, kale, broccoli and brussel sprouts. Leafy greens prevent blood clots, kidney calcification and heart disease. They are amazing for keeping your skin youthful and radiant, aiding fat digestion and giving you energy.
- Grains: 1/4 of your plate should be covered in fibrous whole grains or legumes. Think quinoa, brown rice and lentils. Fibre keeps you feeling full for longer, so you're not tempted to binge on bad foods later on. Fibre also aids in digestion and lowers your risk of developing intestinal inflammation. Legumes have powerful antioxidants and essential amino acids.
- Protein: 1/4 of your plate should be covered in protein. Protein can come in meat form like beef, chicken or fish. It can also be found in tofu and edamame. Unprocessed, grass fed meats can give you healthy fats, DHA and creatine for muscle development. Non-meat protein sources like tofu are high in iron, flavonoids and have disease fighting properties.