Module Summary 5: What’s on your plate?

What’s on your plate?

Try to have 2-3 portions of protein per day, limit red and processed meats and choose lean meats, skinless poultry, vegetarian protein and fish.  

All fats are calorie rich and therefore should be consumed in moderation. Sources of healthier fats include oily fish, flax or linseed and walnuts, avocadoes, olive- and rapeseed oils. 

Aim for 30g of fibre per day. Fibre is important for: 

• Managing blood glucose levels 
• Keeping you feeling fuller for longer 
• Maintaining a healthy gut   
• Aiding with constipation 

High fibre foods include:  

• Wholegrain carbohydrates such as wholegrain bread, pasta, crackers and rice.  
• Seeded or rye bread  
• Potatoes with skin 
• Couscous  
• Basmati rice 
• Cereals like Bran flakes, malted flakes 
• Rolled oats  

Aim for at least 6-8 glasses of fluid per day. This includes unsweetened drinks like tea and coffee.