Editorial Team
You do not need a complicated meal plan to eat well. A simple mental picture of your plate goes a long way.
The basic proportions
A common rule of thumb is to fill about half your plate with vegetables and fruit, about a quarter with whole grains such as brown rice, oats or whole-wheat bread, and about a quarter with protein such as beans, lentils, fish, eggs, poultry or tofu. Add a small amount of healthy fats, such as olive oil, nuts or seeds.
Numbers worth knowing
The World Health Organization suggests eating at least 400 grams of fruit and vegetables a day (about five portions), keeping free sugars under 10 percent of total energy intake, and keeping salt under 5 grams a day, which is about 2 grams of sodium.
Easy swaps
- Swap sugary drinks for water or unsweetened tea.
- Choose whole grains over refined ones most of the time.
- Use herbs, spices, lemon or vinegar to add flavor instead of extra salt.
- Keep chopped vegetables or fruit ready to grab.
Good to know: Individual needs vary with age, activity, health conditions and culture. A registered dietitian can tailor advice to you.
