A simple builder for a balanced meal: half the plate vegetables, a quarter whole grains, a quarter protein and a little healthy oil. No calorie counting.
Ivy's plates:
Vegetables & fruit½
Whole grains¼
Protein¼
Healthy fat—
Drink—
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Half the plate is vegetables
Whole grains
Protein
A little healthy fat
A drink without sugar
Vegetables & fruit½
Half the plate. The more colours, the better. Potatoes don't count here.
Whole grains¼
A quarter of the plate. Whole grains over white bread and white rice.
Protein¼
A quarter of the plate. Fish, poultry, eggs, beans. Red meat not every day.
Healthy fat
A little: a spoon of oil, half an avocado or a small handful of nuts.
Drink
Without sugar: water, tea or coffee.
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My week
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Shopping list
How it works
Half: vegetables and fruit
More vegetables than fruit, and as many colours as you can. Potatoes and chips don't count as vegetables: on the plate a potato takes the place of grains.
A quarter: whole grains
Buckwheat, brown rice, oats, whole-grain bread and pasta. White bread and white rice raise blood sugar faster.
A quarter: protein
Fish, poultry, eggs, beans, lentils and nuts. Red meat and cheese less often, processed meat like sausages and bacon as rarely as possible.
Oil and a drink
Olive or rapeseed oil instead of butter. To drink: water, tea or coffee with little or no sugar. Milk and dairy 1–2 servings a day, juice no more than a small glass.
Do I need to count calories?
Not for this. The plate is about what is on it, not about numbers. Vegetables and whole grains give a lot of fibre and fullness for a modest amount of calories, but this is not a weight-loss programme. If you need to lose weight for health reasons, talk to a doctor or a dietitian.