BUILD A COMPLETE MEAL
Select the right ingredients to put together a delicious yet nourishing bowl
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.