A balanced plate includes half vegetables or salad, a quarter lean protein, and a quarter wholegrain or high-fibre carbs.
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Key takeaways
- Healthy fats like olive oil, nuts, seeds or avocado support nutrient absorption and heart health.
- This flexible, visual guide helps you eat well without counting calories or cutting out foods.
If you’ve ever wondered what a balanced meal should look like, there’s an easy way to picture it.
You don’t need complicated meal plans or food rules, just a simple visual guide that helps you get the balance right.
Here’s how to build a plate that supports your energy, health and wellbeing.
A dietician’s guide to a balanced plate
Hi, I'm Riley.
If you've ever looked at your plate and wondered whether you have the balance right, there's an easy way to remember.
Let me show you.
We want to fill half of our plate with colour.
So start by filling half of your plate with non-starchy vegetables or salad. The more colour the better.
Non-starchy vegetables are lower in carbohydrates and calories than their starchy counterparts, so think leafy veggies like spinach, lettuce and kale. They also include broccoli, cauliflower, capsicum, carrot or zucchini.
Starchy vegetables like potato, pumpkin and corn are higher in carbohydrates, so they fit into a different part of the plate.
All veggies are packed with fibre, vitamins and minerals that keep your heart, gut and immune system happy. And don't forget frozen and canned vegetables count too.
Next, fill one-quarter of your plate with lean protein. So things like chicken, fish, eggs, tofu or legumes. Choose lean options and trim off any visible fat. Protein helps you stay fuller for longer and supports our muscles.
The final quarter of your plate should be filled with whole grain, high-fibre carbs. So things like brown rice, quinoa, whole grain pasta or starchy vegetables like potato, sweet potato or pumpkin. Whole grain and high-fibre carbs give you steady energy to get through your day.
Healthy fats help your body absorb nutrients and support heart health. So add a drizzle of olive oil, a few nuts or seeds or some avocado for the finishing touch.
So when you look at your plate, think half plants, one-quarter lean protein and one-quarter whole grain carbohydrates with a small amount of healthy fats.
Simple, flexible and good for you.
See you next time.
1. Fill half your plate with colour
Start by filling half your plate with non-starchy vegetables or salad. Think leafy greens like spinach, lettuce and kale, or colourful veggies like broccoli, cauliflower, capsicum, carrot and zucchini.
These foods are low in calories and rich in vitamins, minerals and fibre, great for your heart, gut and immune system.
Starchy vegetables such as potato, pumpkin and corn are also nutritious but higher in carbohydrates, so they fit into the next part of the plate.
And don’t forget, frozen or canned veggies count too.
2. Add a quarter plate of lean protein
Next, fill a quarter of your plate with lean protein. This could be chicken, fish, eggs, tofu, or legumes like lentils and chickpeas.
Protein helps you stay full for longer, supports your muscles, and makes meals more satisfying.
If you eat meat or poultry, choose lean cuts and trim any visible fat before cooking.
3. Add a quarter plate of wholegrain carbs
The final quarter of your plate should include wholegrain or high-fibre carbohydrates such as brown rice, quinoa, wholegrain pasta or starchy vegetables like sweet potato.
Wholegrains are digested more slowly than refined carbs, giving you steady energy and helping you manage hunger between meals.
Don’t forget healthy fats
Healthy fats are the finishing touch to a balanced plate. They help your body absorb nutrients and support heart and brain health.
Add a drizzle of extra virgin olive oil, a small handful of nuts or seeds, or a few slices of avocado to your meals for that extra flavour and nutrition boost.
When you look at your plate, think: half plants, a quarter lean protein, a quarter wholegrain carbs, plus a little healthy fat.
It’s a simple, flexible way to eat well, no strict rules, no restriction, just balance.
If you’d like tailored support for your eating goals, a dietitian can help you plan meals that suit your lifestyle and preferences.
Need some advice?
Call us on 1300 030 238 (Mon-Fri, 9am-5pm AEST) to speak with one of our health professionals or register for a call back to find out what programs are available to you.
At Bupa, trust is everything
Our health and wellbeing information is regularly reviewed and maintained by a team of healthcare experts, to ensure its relevancy and accuracy. Everyone's health journey is unique and health outcomes vary from person to person.
This content is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have concerns about your health, see your doctor or other health professional.
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