Rachel Page

The First of Five

November 18, 2021

Following on from last week’s blog introducing the 5 ways to health in my signature plan This is the first of a series expanding on each of the 5 ways in turn.

Firstly, and no surprise for a nutritionist, I want to look at how choosing the right food for you can help you nourish your body and move you towards feeling great.

Balanced Plate showing optimal split between vegetables, carbs and protein.

An easy way to think about how to plan your meals is to aim for a ‘balanced plate’.  This means filling half of your plate with non-starchy veg such as broccoli, cauliflower, leeks, peas, tomatoes or cucumber. 

Another quarter of your plate should be carbs, this can be starchy vegetables including sweet potato, carrots, parsnips and potatoes or whole grains  including oats, brown rice or rye bread.

The final quarter should be protein whether from animal sources such as lean meat, fish, cheese and eggs or plant based sources including beans, pulses, tofu, nuts and seeds. 

You should also make sure that some of your choices include healthy fats which can come from oily fish, olive oil, nuts, seeds and avocados.

By following this plate not only will you find it easy to reach the recommended 5 portions of veg a day but it will help keep you fuller for longer than if meals are largely based on carbs.  This is because protein and fat take longer to digest than carbs.  Also by having lots of veggies there will be plenty of fibre to fill you up and keep you regular!  Other benefits can include better blood sugar control, which helps avoid cravings, and better weight management.

To get more ideas on how to reach your ideal, healthy weight don't forget to download my free ebook from the home page.

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