1/2 plate vegetables
Fill half your plate with fresh vegies. They are packed with vitamins, minerals and fibre and are low in calories, which means you can eat a lot of them without gaining weight. Choose a variety of textures and colours. To retain their nutrient content, vegies are best consumed raw in a salad, steamed or lightly stir-fried.
1/4 plate protein
Salmon is an excellent source of protein, as well as good fats such as omega-3. A serving of any meat or fish should be about 150g per person and about the width and thickness of your palm. Other quality proteins include lean chicken, turkey, lamb, pork, kangaroo, beef and other fish. Vegetarians can have 100g of tofu, two eggs or half a cup of lentils and pulses.
1/4 plate carbohydrates
Half a cup of cooked, starchy carbohydrates, grains or legumes is all you need to fill your quarter-plate portion. Try unprocessed wholefoods such as quinoa, which slowly releases carbohydrate into the bloodstream and is also high in protein. Other carbohydrate options include half a cup of basmati or brown rice or pulses.
Herbs and spices
Experiment with adding fresh herbs and spices to your meals as they have many health benefits. Coriander is good for detoxification, chilli boosts the metabolism and basil has been found to protect against some bacteria. Turmeric is a powerful antioxidant that helps boost liver function.
Monounsaturated fatty acids and omega-3 fatty acids are associated with a range of health benefits, including weight loss and reduced inflammation. At dinner, this equates to a sprinkle of sesame seeds over your stir-fry. Alternatively, drizzle about 30ml of cold-pressed flaxseed oil over vegetables or salad.