healthy plate graphic · 2020. 4. 9. · healthy fats olive oil macadamia oil walnut oil coconut...

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Wendy Middleton Nutritionist 0403 861 117 [email protected] Healthy Plate ½ ¼ ¼ E g g p l a n t, g r e e n b e a n s , k a le , m u s hr o o m s, o nio n, V e g eta bl e s: b e e tr o o t, c a r r o t s, c o r n , p a r s n i p , p e a s , p o t a t o , s w e e t p o t a t o , p u m p k i n , s a l a d g r e e n s , t o m a t o , t u r n ip s, sp in a c h , z u c c hini, R e d m e a t, p o u lt r y , s e a f o o d , e g g s , d a ir y c e l e r y , c a b b a g e , c u c u m b e r , c a uliﬂ o w e r , A s p a r a g u s , b r c c c o li, b r u s s e l s p r o u ts, c a p sic u m , W h o le g r a i n s: W h e a t, r y e s p e l t , o a t s , q u i n o a , r i c e , L e g u m e s : l e n t i l s , c h i c k p e a s , k i d n e y b e a n s ¼ Starchy carbohydrates 1-2 tbs Healthy fats olive oil macadamia oil walnut oil coconut oil butter ghee nuts seeds olives avocado ½ Non-starchy vegetables ¼ Protein a cut above

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Page 1: Healthy Plate Graphic · 2020. 4. 9. · Healthy fats olive oil macadamia oil walnut oil coconut oil butter ghee nuts seeds olives avocado ½ Non-starchy vegetables ¼ Protein a cut

Wendy MiddletonNutritionist0403 861 [email protected]

Healthy Plate

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ushrooms, onion, Vegetables: beetroot, carrots, corn, parsnip, peas, potato, sweet potato, pum

pkin,

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ips, spinach, zucchini,

Red meat, poultr

y, seafo

od, egg

s, d

airy

celery, cabbage, cucumber, cauliflower,

Asparagus, brcccoli, brussel sprouts, capsicum,

Wholegrains: Wheat, rye spelt , oats, quinoa, rice,

Legumes: lentils, chick peas, kidney beans

¼ Starchycarbohydrates

1-2 tbsHealthy fats

olive oilmacadamia oilwalnut oilcoconut oilbuttergheenutsseedsolivesavocado

½ Non-starchyvegetables

¼ Protein

a cut above

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The eatwell plate and 8 top tips for healthy eating eatwell plate.pdf · 8 tips for healthy eating 1) Base your meals on starchy foods 2) Eat lots of fruit and veg 3) Eat more fish

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