Build a balanced plate

You do not need to count calories to eat well. A simple plate picture is enough for most meals.

The plate method

• Fill about half your plate with vegetables and fruit.
• Fill about a quarter with whole grains, such as brown rice, oats, whole wheat bread or pasta.
• Fill about a quarter with protein, such as beans, lentils, fish, eggs, poultry, tofu or nuts.
• Add water, tea or another drink without much sugar.

Easy upgrades

• Add one extra vegetable to a meal you already make.
• Swap white rice or bread for a whole grain version now and then.
• Keep fruit where you can see it.

Remember

Every person is different. Needs change with age, activity, culture and health. This is a general guide, not a diet plan.