My Healthy Plate

My Healthy Plate is a visual guide created by the Health Promotion Board to help us create healthy and balanced meals. It shows us what foods we should be including at each meal as well as the proportions of each food group.

Each food group provides us with different nutrients and should be included as part of a healthy diet:

• Fruits and vegetables are rich in vitamins, minerals and dietary fibre and can help lower your risk of developing stroke, heart disease and certain types of cancer.

• Wholegrain foods such as rolled oats, brown rice and wholemeal bread contain vitamins, minerals, inulin, and phytochemicals, which are beneficial for health. Choosing wholegrains over refined grains can reduce the risk of developing heart disease and also aids in blood sugar control. Wholegrain foods also help with weight control as the fibre makes you feel fuller for longer.

• Meat & others include meat, poultry, fish, eggs, tofu, dairy, nuts and beans. These are good sources of protein which help maintain lean muscle mass.

Below is a useful guide on how to estimate portion sizes: