The rewards of eating a diet that optimises rather than depletes your health are many – more energy, great skin, a sharper mind, better moods, trouble-free digestion, less illness and better weight control. We’ve all heard about a balanced diet – but what does it actually look like on your plate?
Protein should make up one quarter of your meal; starchy carbohydrates, such as rice, potatoes, pasta or bread, another quarter and half of your plate should be fresh, low carbohydrate vegetables or salad.
Choosing the right carbohydrates for the quarter part of your plate is absolutely key.
Remember, not all carbs are created equal.
For optimal health, eat slow releasing carbohydrates – on other words those with the lowest GL score.
To help you decide what to put on the ‘starchy carbohydrate quarter of your plate, here are some examples of those with a GL of lower than 7.
Choose the right carbohydrates
- Pumpkin/squash (large serving)
- Carrots (large serving)
- Swede (large serving)
- Quinoa (large serving)
- Lentils (large serving)
- Baked beans (large serving)
- Kidney beans (large serving)
- Barley (small serving of 95g)
- White pasta (small serving of 66g)
- Wholemeal pasta (serving of 85g)
- Brown rice (small serving of 46g)
- Couscous ((small serving of 46g)
- Sweetcorn (1/2 a cob)
- Boiled potato (2 small)
- Baked potato (1 medium)
- Sweet potato (half or 61g)
You can also enjoy non starchy vegetables in unlimited quantities as their starch or sugar content in minimal. Aim to fill half your plate with the following:
- Bean spouts
- Brussel sprouts
- Raw carrot
- Runner beans
- Spring onions
- Tender stem