Before a meal, run through these four questions. If a full plate feels like too much, use a smaller plate — but keep the shape. Twenty seconds, no counting.
Is there lean protein?
A quarter of the plate — fish, chicken, eggs, tofu, yoghurt or legumes. Eaten first.
Is half the plate non-starchy veg?
Leafy greens, broccoli, zucchini, tomato. Cook them if raw feels hard to digest.
Is there a high-fibre carb?
A quarter of the plate — oats, quinoa, brown rice, sweet potato, lentils or berries.
Is there a thumb of healthy fat?
Olive oil, avocado, nuts or seeds. Keep it small — too much can bring on nausea.
By Caryn Levick, Clinical Nutritionist and Naturopath. This is general guidance, not a replacement for your prescribing clinician.