Getting the right proportions of foods will set you on your way to enjoying more long-lasting health and vitality.
Stick to the "Healthy Plate" guidelines to help you on your way.

The healthy plate aims for half of your plate to be a selection of fibrous veggies.  Whether it`s cooked vegetables or salad, fill half of your plate with as many varieties as you can.  Our tummy`s like diversity so try to include a range of veggies.

The other side of your plate should be thought of as quarters.  
One quarter should contain really good quality protein.  If you are vegetarian or vegan, this can be a mixture of beans, lentils, chickpeas, other pulses, eggs (non-vegan), nuts or seeds.

The final quarter should be a healthy form of starchy carbohydrates.  Keep away from white products like white rice or pasta. It has all the nutrition removed from it!  Go for complex carbohydrates like brown rice, quinoa, buckwheat, brown pasta or potatoes.  Quinoa is a great starchy carbohydrate as it is also reasonably high in protein.

Finally, add some healthy fat - avocado, nuts and seeds, coconut oil or olive oil.  You can get a good measure of healthy fat from oily fish - salmon, mackerel, herring or sardines.  If you use one of these items, you are getting great protein and healthy fat at the same time.

Here`s some ideas of how this can look on your plate...

Veggies: 

Steamed broccoli, salad leaves, mashed sweet potato, cucumber.

Protein:

Chickpeas, tofu, quinoa, seeds

Complex carbohydrate:

Quinoa

Healthy fat:

Seeds, olive oil

Veggies: 

Steamed broccoli, roasted peppers, sliced carrots, red cabbage, avocado

Protein:

Chicken, chickpeas, quinoa

Complex carbohydrate:

Quinoa

Healthy Fat:

Avocado, olive oil

Veggies: 

Steamed carrots, peas, roasted butternut squash, cucumber, tomatoes, avocado

Protein:

Chick peas, quinoa

Complex carbohydrate:

Quinoa

Healthy Fat:

Avocado, olive oil

Veggies: 

Salad leaves, tomatoes, peppers, cucumber, olives, red onion

Protein:

Chickpeas, hummus, feta

Complex carbohydrate:

Quinoa

Healthy Fat:

Olive oil

Veggies: 

mixed leaves, edamame beans, butternut squash, beetroot, spring onion

Protein:

Salmon

Complex carbohydrate:

Black beans

Healthy Fat:

Avocado, seeds

Veggies: 

Sweetcorn, mixed leaves, parlsey, lime

Protein:

Prawns, black beans

Complex carbohydrate:

Brown rice

Healthy Fat:

Avocado

Dressings
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All of these meals are great with a dressing.  Feel free to use a dressing, but there is one rule -  Make it yourself!

Shop bought dressings are a rich source of additives, preservatives, hidden sugars and bad fats.  They should be avoided.

It`s quick and easy to make a dressing.  A simple one is just olive oil and balsamic vinegar - just drizzle a bit of each on your meal.  Lemon and olive oil also go well together.  Feel free to add a tiny bit of Himalayan salt or sea salt.  These salts are actually good for you in small amounts, and will be far less damaging to you than the sodium found in processed foods.