BUILD A COM­PLETE MEAL

Se­lect the right in­gre­di­ents to put to­gether a de­li­cious yet nour­ish­ing bowl

Women's Weekly (Malaysia) - - Women's Weekly -

A re­fresher on how to se­lect foods from ev­ery food group

IN­CLUDE EV­ERY FOOD GROUP

Your bowl should con­tain at least 50 per cent non-starchy veg­eta­bles or fruits while a quar­ter of your bowl should have whole­grain ce­real like oats, quinoa, brown rice, or starchy veg­gies like sweet po­tato or pump­kin. The re­main­ing quar­ter should come from lean meat, fish, tofu or beans and a small serv­ing of dairy.

ADD A SOURCE OF HEALTHY FAT

Mono- and polyun­sat­u­rated fats found in foods like av­o­cado, nuts and olive can help to keep you fuller for longer.

CHOOSE DIF­FER­ENT COLOURS

We eat not just with our mouth but with our eyes as well, so pick foods with bright, con­trast­ing colours to cre­ate in­ter­est and ap­peal to whet your ap­petite. For ex­am­ple, try com­bin­ing basil, toma­toes and yel­low-fleshed peaches to­gether in the same bowl.

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