One quarter protein food for growth and repair

Protein-rich food includes eggs, seafood, poultry, red meat, pulses, milk, yoghurt, cheese, tofu, nuts and insects. This group is vital for maintaining muscle tissue, red blood cells, and hormone and enzyme production. We need more of these kinds of food in periods of growth (i.e. childhood and adolescence) or physical illness. A lot of high-protein foodstuffs also contain fats and fat-soluble vitamins; fish and eggs are two good examples.

One half vegetables for a healthy metabolism

Vegetables (and other plants, such as pulses, fruit, nuts, seeds and herbs) are rich in vitamins, minerals, fibre and phytonutrients⁴, such as antioxidants. Vitamins and minerals keep our metabolism and organs running efficiently, which is essential for staying healthy. A number of vitamins act as antioxidants. These repair tissue damage caused by metabolic processes or some environmental pollutants. Vegetables, herbs and fresh fruit are also satiating while relatively low in energy, meaning they help maintain a healthy weight. There can never be too many vegetables on the plate provided there is a variety.

Food containing vitamin A

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Food containing vitamin C

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Food containing vitamin D

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Food containing vitamin E

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Mixed meals and processed food

A balanced meal definitely does not need to be split up like the plate shown here. This is a guide to give an idea of the proportions of each food group that make up an ideal meal. It also does not mean every meal needs to look like this! If some days we eat more or less of a food group, it can still be balanced out over the week.

Processed food, such as chocolate, cake, chips, biscuits, etc., can be part of a healthy and balanced diet too, in moderation of course. The key is to remember they all are part of the same food group, whatever we call it: treats, junk food, sometimes food, unhealthy food, snacks, etc. Eating lots of different kinds of ‘treats’ still adds up to lots of treats. The more of this kind of food we eat, the more likely we are to either neglect more nutritious food or consume unnecessary kilocalories.

A few other important considerations

Food containing fibre and/or protein increases satiety, keeping us feeling fuller for longer. This means we are less likely to be tempted by readily accessible and conveniently packaged food, such as sweets, chocolates, crackers and cheese, crisps or an ice cream an hour after your meal. Including protein and fibre at main meals promotes better eating patterns, which would support long-term weight maintenance. High-fibre food includes wholegrain cereals, fruit and vegetables, particularly the skins.

Herbs and spices make wonderful additions to any dish. They provide lots of micronutrients, almost no kilocalories, and a delicious flavour lift to even the most basic meals.

Protein is the main nutrient for growth and repair, but calcium is essential to bone and muscle health too – and is the reason dairy products are often given their own food group. Milk, yoghurt and cheese are well-known sources, but plenty of other types of food boast a boost of calcium too: tofu and soya-bean products, calcium-fortified non-dairy milk, pak choi, kale, collard, almonds, broccoli and the soft bones of cooked fish such as sardines. 

Healthy eating does not need to be complicated. In fact, it shouldn’t be! Using the principles of ¼ + ¼ + ½, any meal can nourish your wellbeing. It’s much easier and healthier than restrictive diets and unbalanced fads – I’m sure you know the ones I’m talking about.