The Basics Edit - How To Build A Plate

It has come to my attention that we’re missing the foundations of health. So, let’s go back to basics and break it down together starting with how to build a balanced plate and understanding what each of our macronutrients does within the body.

Because nutrition doesn’t need to be complicated. Understanding the basics can help you feel more confident about what you’re putting on your plate and how you’re nourishing your body.

WHY IS IT IMPORTANT WE HAVE A BALANCED PLATE

A balanced plate is one of the simplest ways to nourish your body and support steady energy throughout the day. Rather than focusing on restriction or cutting out certain food groups, think about what you can add to your plate to make your meals more nourishing and satisfying.

Combining protein, colourful vegetables, complex carbohydrates and healthy fats helps provide your body with the nutrients and energy it needs while supporting fullness, digestion and healthy blood sugar regulation.

MACRONUTRIENTS

Proteins: provide amino acids, which serve as building blocks for crucial neurotransmitters supporting mood, repairing and building muscle, and helping with satiety by supporting blood sugar to prevent big energy dips.

Healthy fats: essential for hormone health, helping to keep us fuller for longer, support cell health, and aid in the absorption of fat-soluble vitamins. They stabilise blood sugar and provide concentrated energy.

Complex carbohydrates: our primary fuel source for the brain and body, provide us with energy and deliver essential vitamins and minerals.

Fibre: aids in digestive health and helps maintain a steady release of glucose into the bloodstream, supporting consistent energy levels and cognitive performance. Including a variety of fibre-rich foods, such as fruits, vegetables, and whole grains.

Hydration: Staying well-hydrated ensures that the body can detox and transport essential nutrients around the body, supporting digestion.

SO HOW DO I PUT IT ALL TOGETHER?

Balanced Plate Composition

½ Colourful vegetables: broccoli, capsicum, spinach, carrot, zucchini, green beans, kale, rocket, cabbage, cauliflower, beetroot, pumpkin, eggplant, tomato, mushrooms, asparagus, Brussels sprouts, snow peas

¼ Protein: chicken, turkey, salmon, tuna, sardines, eggs, prawns, lean beef, lamb, tofu, tempeh, edamame, lentils, chickpeas, black beans, Greek yoghurt, cottage cheese

¼ Complex carbohydrates: brown rice, sweet potato, quinoa, oats, barley, buckwheat, wholegrain pasta, wholegrain bread, sourdough, pearl couscous, corn, potatoes, buckwheat noodles, wholegrain wraps

Healthy fats: avocado, extra virgin olive oil, almonds, walnuts, cashews, Brazil nuts, chia seeds, flaxseeds, hemp seeds, pumpkin seeds, tahini, natural nut butters, olives, salmon, sardines