BUILD A PLATE USING HAND PORTIONS

For a highly nutritious delicious meal you can build a meal by doing the following: Start by adding a cooked palm of protein to a normal plate.

1. 2. 3. 4.

Add a fist sized amount of cooked vegetables including dark, thin skinned berries and fruits.

For most people this is perfectly enough but if you are exercising or have a specific goal then you may wish to increase your protein intake, especially on days you exercise.

Add a thumb sized amount of essential healthy fats.

Add a cupped handful of cooked carbohydrates.

A meal like this is designed to balance the energy intake across the three macronutrients; protein, carbohydrates and fat whilst providing adequate fibre and ensuring the intake of vitamins and minerals.