The healthy plate: how to put together a balanced meal

Eating healthily – but how?

The first step towards a healthy diet can feel overwhelming. With all the information that is now available, it is often hard to work out how much and which foods you should eat in a day – and even more so at each individual meal.

Lasting weight loss depends crucially on getting used to eating healthier foods regularly. The proportion of the individual food groups on the plate is just as important as the type of food.

Whether you want to eat more healthily or support your treatment at Weight Doctors®: the healthy plate helps you with this. Feel free to print out the division and hang it on the fridge – as daily guidance when planning and preparing your meals.

1. Vegetables and fruit

Reach for vegetables and fruit in great variety and colour. Preferably fresh or frozen; it is better to avoid dried and deep-fried varieties.

Potatoes, by the way, are not a free pass for chips or crisps: choose healthier preparations – boiled, baked, grilled and occasionally from the air fryer.

2. Wholegrain products

Brown rice, quinoa, barley, oats, wholegrain bread and wholegrain pasta are healthy wholegrain products. They contain more fibre and keep you full for longer than white-flour products such as white rice, pasta and white bread.

3. Lean sources of protein

Fish and seafood, lean meat, poultry, beans, pulses, soya, eggs and nuts provide healthy protein. Prefer low-fat sources of protein (under 5% fat) with few additives and above all little salt. Fresh, frozen or tinned – all are fine.

Enjoy your protein with a mixed salad or your favourite vegetables and wholegrain products.

4. Vegetable oils

Vegetable oils such as olive, rapeseed, soya, corn and sunflower oil are recommended. Avoid artificial trans fats (partially hydrogenated oils), because they increase the risk of heart disease and stroke. Trans fats are found in packaged snacks, deep-fried foods, pizza, ready meals and shop-bought baked goods such as biscuits.

Vegetable oils are high in calories. Always measure the amount for dressings, marinades or the pan with a spoon – that way you know exactly how much you are using.

5. Drink two litres of water

Water should be the first choice; unsweetened tea and coffee are a good addition. For more flavour, add berries, citrus slices or fresh herbs to the water. Avoid juices, soft drinks, sweetened coffee drinks and alcohol.