Pick foods that fill you up

Make

VEGETABLES THE FOCUS OF YOUR PLATE

Fill half your plate with non-starchy vegetables, such as asparagus, kale, broccoli, cauliflower, spinach, mushrooms, eggplant and carrots. Then divide the remainder of the plate in half and fill each quarter with a serving of lean protein and fibre-rich complex carbohydrates.

Choose

CARBS IN THEIR NATURAL FORM

Eat at least four daily serves of minimally processed, fibre-rich carbs, such as wholemeal pasta, grainy bread, brown rice, quinoa and rolled oats. That’s as easy as eating 1 cup of wholegrain cereal for breakfast and ½ cup of brown rice with a nutritious dinnertime stir-fry.

Work

APPETITE-CURBING PROTEIN INTO EVERY MEAL

Let protein help you stay feeling full for longer – think salmon, tuna, prawns, chicken breast, tofu and eggs. And don’t forget to include legumes for an instant protein fix. Fold lentils into rice, black beans into quinoa, or chickpeas or cannellini beans into a healthy vegetable soup.