29/07/2024
When building your meals with protein, healthy fat and fiber also consider using the “Plate Method” to ensure you are meeting your nutrient requirements in an easy and visual way!
To achieve the “Plate Method”, aim to build 1/2 of your plate with non-starchy veggies, 1/4 with protein and 1/4 with fibrous carbohydrates and make sure to include some healthy fats too!
🍳Protein Sources: Meat, Fish, Eggs, Egg Whites, Tofu, Tempeh, Beans/Legumes (includes fibourous carbohydrates), Cheese, Cottage Cheese, Milk and Yogurt
🥗 Non - Starchy Vegetable Sources: Leafy / Salad Greens, Capsicum / Bell Pepper, Cauliflower, Broccoli, Zucchini, Eggplant, Brussels Sprouts, Tomato, Carrots, Celery, Mushrooms, Asparagus, Onion, Cabbage, Green Beans, Bok Choy, Artichoke, Jicama, Leeks, Beets, Swiss Chard and Sugar Snap Peas
🌽 Fibrous Carbohydrate Sources:
Starchy Veggies: Potatoes, Sweet Potatoes Peas and Corn
Fruit: Berries, Apples, Oranges, Peaches, Pears, Nectarines, Melon, Banana, Grapefruit and Grapes
Whole Grains: Brown Rice, Oats, Quinoa, Whole Grain Bread, Whole Grain Tortillas, Whole Grain Crackers and Beans/Legumes (includes protein)
🥑 Healthy Fat Sources: Nuts, Seeds, Nut and Seed Butters, Avocado, Olive Oil, Avocado Oil, Flax Oil and Fatty Fish
