HOW TO BUILD AN ENERGY PLATE
The Energy Plan outlines two types of plate for the average person to structure their day around: a fuelling plate, which gives your body support to meet the demands of activity, and a maintenance plate, which keeps your body ticking over without bombarding it with extra energy. How you use them depends on your goals and your plans for the day.
I asked Collins to talk me through an alternative to my beloved lunch of baked beans on toast. The above plate is a fuelling plate (it contains carbohydrate). Collins says it would be a functional meal for a typical office worker to have at lunchtime during an average day.
“Step one is a protein source, for maintenance. We’ve got lean chicken as the backbone of your meal.
“Step two is a slower releasing carbohydrate, like puy lentils. They’re going to keep you fuelled through the afternoon. They’re a good substitute for your normal baked beans because they’re a more nutrient-rich fuel.
“Step three is our protection foods – the micronutrients. With each meal, we want at least two different types of vegetables. Over the course of the day, that will get us close to the elusive five-a-day, which only 26 per cent of the population gets.
“Here, we’ve got tomatoes and peppers, which bring antioxidants. That will fight cellular damage and daily wear and tear. You’ll also get lycopene from the tomatoes, which is important for heart health.
“Onions are rich in quercetin, so good for immunity. We’re coming into winter, coughs and colds are going around; this will be an immunity-rich addition. The spinach has vitamin K, which helps bone formation.
“And finally, a drizzle of olive oil will deliver a serving of ‘good’ monounsaturated fats.”
A single portion of fruit is one handful