Plate Structure


Sharing a key tip to manage wellbeing- study your plate composition. No, I am not asking you to start counting calories or weight every gram of food you eat. That goes against common sense.

What we should all do intuitively is divide our plate into segments

One bowl (mid size) Carb- Rice/ Pasta/ Millets/ Quinoa/ Couscous/ One Roti/ Chapatti/ Tortilla- this cannot occupy more than 20% of your plate

One Portion Protein- Lentils, Beans, 8-10 pieces of Cottage Cheese or Tofu, Chicken/ Meats- one portion- should not occupy more than 30% of your plate

One Portion of Cooked vegetables- Whatever veges you wish, making sure you rotate through many different types in a week. And just by the way- Potato is not to be considered the vegetable of choice on a regular basis because its primarily carbohydrate- should not occupy more than 20% of your plate

Raw Veges- Ah ha- add this in every meal- every meal every meal.  Let this take up 30% of our plate space. Many people struggle to eat so much raw if their intestines are not used to it. If that’s the case, steam your vegetables lightly

What this is saying is 50% of your plate is vegetables- 20% cooked and 30% raw

Why do we talk of this plate structure

Great way to

  1. visually check portions and implement portion control without worry
  2. eat all important food groups in every meal and stay in balance quite easily
  3. get prebiotics though the day and keep your gut bacteria nourished

Food was never meant to stress, strain and fuss over.

Calorie count, weighing food- these concepts seem so short term. Do them if u need to fix a particular issue- but long term balance is more sensible if achieved through easy plating structure habits.


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