Healthy Balanced Plate

Protein Starch / Healthy Carbohydrates Vegetables – Non-starchy
Organic or Wild Fish

Oily (aim for 3 portions a week)

– Salmon, Sardines, Mackerel, Herrings

White Fish

– Cod, Haddock, plaice etc.


– Crabmeat, Prawns, Oyster, Lobster

Brown rice Green leafy vegetable

– Salad greens, Spinach, Chard, Rocket, Kale, Collard Greens

Pak Choi. Etc.

Organic Chicken Wholemeal pasta Cruciferous vegetable

– Broccoli, broccoli sprouts, Brussels sprouts, cauliflower, cabbage, turnip.

Organic Turkey Corn (gluten free if relevant)
Organic lean red meat

(max. 1 portion a week)

– Lamb, Beef

Organic Eggs Beetroot Other vegetable:

– leek, onion, garlic, asparagus

– peppers, tomatoes, celery,  aubergine, carrot, spring onion, green beans, courgettes, fennel, cucumber, mushrooms etc.


plus many others

Organic Cheese (preferably goats or sheep)

– hard cheese, feta, ricotta, etc.


– red, green, brown


-red, green, brown

Beans and peas

– Adzuki, Butter beans, Chickpeas and Hummus, Black-eyed, Pinto, Kidney beans, mung beans etc.

Quinoa Quinoa
Organic Tofu or Tempeh Sweet Potato in skin
Nuts, raw and unsalted *

– Walnuts, Almonds, Pecan, Cashew, Hazel Nuts, Brazil nuts, etc.

Nut Butters

(no more than 1 tblsp per day)

– Peanut, Hazelnut, Almond, Cashew etc.

Potato in skin
Seeds *

– Sunflower, Pumpkin, Sesame (and Tahini), Flax seeds


-100% wholemeal or rye bread

Sprouted beans and peas
* Up to 2 tablespoons daily in total

Setting up your plate this way:

  • Reduces total calories since vegetables have 1/3 the calories of protein and starch
  • Increases intake of nutrients for heart health & cancer prevention: ie antioxidants, B vitamins, phytochemicals & fibre
  • Reduces saturated fat & total carbohydrate intake which is beneficial for patients with heart disease or diabetes
  • Keeps you satisfied with a full plate of food

Get as much variety as possible everyday, to get all your nutrients


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