Nutrition experts at the Harvard School of Public Health in the US have come up with the Healthy Eating Plate, a blueprint for eating a well-balanced meal that will maximise wellbeing.
Here’s what to choose:
Eat a variety, but go easy on potatoes, as in the short term they lead to blood-sugar surges and in the long term they result in weight gain and heart disease.
Choose a rainbow of them every day.
Choose whole grains such as oats, whole-wheat bread and brown rice.
Choose fish, poultry, beans or nuts. Limit red meat and avoid processed meats.
Use plant oils (olive, canola), as they reduce harmful cholesterol. Limit butter and trans fat.
Drink water, tea or coffee (with little or no sugar). Limit milk, dairy and juice, and say no to fizzy drinks.