Healthy Eating

• Break down your dish
  Chances are your dinner (or lunch) plate looks a bit like this: a pile of meat, chicken, or fish and a pile of rice, potatoes, or pasta and on a good day maybe a smidgen of veggies or a salad on the side. Well it's time to put your maths skills to work. Divide your plate into four parts. One quarter is for the protein of the meal - meat, chicken, beans, etc. - three ounces or about the size of the palm of your hand. One quarter is for the starchy foods - rice, potato, pasta, etc. - about one handful. And the remaining half of your plate should be loaded up with fruit and veggies. With the exception of the starchy vegetables like corn, peas and potatoes, veggies can be eaten as often as and as much as you want. They help fill you up but contribute few calories.

Sample menu
This menu is based on the needs of a moderately active woman weighing about ten stone.

Breakfast: One hard-boiled egg, two slices wholegrain toast with a teaspoon of margarine, a half cup of sliced strawberries, 6 oz (175g) of low-fat yogurt and a cup of tea.

Lunch: Two portions of salad (lettuce, tomato, cucumber, carrot, etc.) topped with 2 oz (50g) of sliced turkey, 2 tbsp of crumbled feta cheese, and 3 tbsp of low-fat balsamic vinaigrette dressing, with 6 wholewheat crackers, a plum and an 8- oz (250ml)glass of skimmed milk.

Dinner: 4 oz (110g) salmon sauteed in a tablespoon of olive oil and brushed with 2 tbsp of teriyaki sauce, a portion of steamed broccoli, 6 oz (175g) of quick-cook brown rice and an 8-oz (250ml) glass of skimmed milk.

Snacks:
1. 3 tbsp of cashews mixed with 3 tbsp of raisins
2. A fat-free chocolate mousse

Nutrition information
1784 calories, 60 grams of fat, 12 grams of saturated fat, 95 grams protein, 2800 milligrams of sodium, 237 grams of carbohydrates, 23 grams of fibre

Putting ideas into action

• Not only is eating every meal important, snacks help prevent over-hunger which leads to over-eating. This sample day includes two snacks. When you eat them depends on your mealtimes. For example, if you have an early breakfast and late lunch, a mid-morning snack is for you. Not crazy about nuts and dried fruit? How about an apple with peanut butter or cheese and crackers. Both give you the needed protein/carb mix to satisfy you and tide you over until mealtimes.
• This day starts with a serving from almost every food group to fill you with fibre, vitamins and minerals. Not into breakfast foods? A turkey sandwich, an orange and a glass of milk gives you the same benefits as the more traditional breakfast fare.
• Each of these meals provides a balanced mix of protein and carbs, as well as meats, starches and veggies/fruit. But there are many ways to achieve those goals. Try a slice of pizza and a salad on the side, with some yogurt mixed with a half cup of blueberries.