Create a healthy plate

Basing your meals around starchy foods and fruit and vegetables is a healthy approach to making up your plate.

Starchy foods such as rice, pasta or potatoes should make up around one third of the food you eat each day. The amount of starchy foods you need can depend on lots of things, such as the type of meal and what you have eaten the rest of the day. If you're more active, your body might require slightly more starchy foods for energy.

• wholegrain versions of starchy foods, like rice and pasta, are great choices as they are higher in fibre than white. Leaving the skin on potatoes, sweet potatoes or yams provides extra fibre
• for starchy foods that come in big packets, like rice, pasta or other grains, start with the amount that’s on the back of the packet as a portion guide - note this tends to be uncooked weight
• pasta and rice soak up water when cooking, so the cooked portion will weigh more than the dried portion
• a slice or two of bread is a good base for a meal or snack
  • remember bread, including loaves, wraps, bagels and pitta, can be high in salt
• you could swap the thickness of the bread that you buy, such as swapping thick cut to medium 
  • by doing this, you will get more slices, and it will go further

Fruit and vegetables should make up over a third of the food we eat each day. You should be aiming to eat at least 5 portions of fruit and vegetables every day.

It’s important to include a variety of fruit and vegetables on your plate, to ensure you are getting the nutrients you need. Fresh, tinned and frozen fruit and vegetables are all healthy choices. A great way to increase your daily portions of fruit and vegetables is to have at least one portion with each meal.

One portion is 80g of fresh, tinned or frozen fruit and vegetables. Below are some examples to help you towards your 5 a day:

• 1 medium apple, pear or banana
• 1 handful of grapes
• 2 small satsumas or tangerines
• 30g of dried fruit, such as 1 heaped tablespoon of raisins. To reduce the risk of tooth decay, dried fruit should be enjoyed as part of a meal, rather than a snack on their own
• 3 heaped tablespoons of carrots or peas
• 1 medium onion
• Half a pepper
• 1 medium sweet potato
• 8 florets of broccoli

Fruit juice and smoothies do count towards your five a day, but these should be unsweetened and limited to one small glass (150ml) per day. It is best to drink fruit juice with a meal rather than on its own, as this can help reduce the risk of tooth decay.

Most meals should have some protein, usually from beans, pulses, eggs, fish, meat or meat substitutes.  If you're active or trying to build muscle, you may need a bit more protein — but most people in Scotland get enough through their daily diet.

Meat can be a part of a healthy balanced diet, but more people are choosing to eat less meat, adding variety with other protein sources.

Beans and pulses, like lentils or chickpeas, are high in protein and fibre, whilst being low in fat - one 80g portion counts towards your 5 a day. Where you normally use meat, like in a curry or pasta dish, you can use less by adding beans and pulses instead.

Lentils or other pulses can be bought pre-cooked and ready to use in a tin. Other vegetable-based sources of protein include tofu, bean curd and mycoprotein. Meat substitutes products can be good sources of protein and can often conveniently be cooked straight from frozen- however, they are sometimes high in fat and salt, so make sure to check the label.

Eggs are great as a main source of protein, such as in a salad, sandwich or stir-fry.

A healthy, balanced diet should include at least two portions of sustainably sourced fish per week. This should include one oily fish (such as mackerel or salmon), with one portion being around 140g - fresh, frozen and tinned all count, but those tinned in brine can be high in salt.

Oily fish contain omega-3 fatty acids which keep our hearts healthy and are a good source of vitamins A and D. Some oily fish contain low levels of pollutants that can build up in the body:

• most of us shouldn’t eat more than four portions of oily fish a week
• shark, swordfish, and marlin have higher mercury levels
  • adults shouldn’t eat more than one portion of these per week
  • children and those who are pregnant or planning pregnancy should avoid eating these fish.

Eating leaner cuts, trimming off any visible fat and removing the skin can make meat healthier. We should try to limit the amount of red (such as beef, lamb, venison and pork) and processed (such as bacon, sausages, ham and burgers) meat we eat. Generally, we should aim to eat no more than 70g of red and processed meat a day.

• 70g of red and red processed meat is around two slices of roast meat, two sausages or three rashers of bacon
• you can spread the 70g per day over the course of a week to have a slightly larger amount 2-3 times a week
• swapping the red and red processed meat on your plate for beans or pulses, or leaner meats such as chicken, turkey, or fish is a way to reduce your intake

Learn more about reducing your red and red processed meat intake as part of sustainable eating, or look at our advice on following a vegetarian or vegan diet.

Dairy and non-dairy alternative products are an important source of many nutrients such as calcium, which is important for our bone health. Lower fat versions include pasteurised semi-skimmed and skimmed milk, reduced fat soured cream, reduced fat crème fraiche, single cream (instead of double), lower fat cheese and natural yogurt.

Healthier ways to include these foods in your diet include:

• low fat Greek or natural yoghurt are healthier alternatives to sour cream
• some dairy and non-dairy alternative products - such as those made from soya, oat, nut or rice - can be high in sugar, fat and salt, so it is helpful to check the label and choose those that are lower.
  • it's important to remember that whilst non-dairy alternative products can be a healthy option, they may not have the same balance of nutrients as dairy
• if choosing non-dairy alternatives, look for products that are unsweetened and have added vitamins and minerals, (often called "fortified") such as calcium
  • most non-dairy alternative products which are organic are not fortified
• butter is often high in fat and salt, so try to eat it less often and in smaller amounts
• a lower-fat spread can be a healthier option than butter

Some fat in our diet is essential but most of us eat too much. Plant-based oils like vegetable, rapeseed and olive oil are rich in unsaturated fat, so they can help lower cholesterol and reduce the risk of heart disease. Lower fat unsaturated spreads are a good alternative to butter. Learn more about fats and a healthy diet.

A meal often doesn’t feel complete without a sprinkle of cheese on your pasta, or a dollop or two of sour cream with your chilli or fajitas. Those added extras can be enjoyed in a healthier way by making small changes:

• if sprinkling cheese on top of meals, you can use less if you finely grate it, as cheese is often high in fat and salt. If you choose mature cheese, you can often use less without losing flavour
• trimmings such as Yorkshire puddings and stuffing can add fat and salt. Extra vegetables, boiled potatoes or sweet potatoes are healthier swaps
• if you enjoy mayonnaise and ketchup, try gradually reducing the amount you use each time, and switch to a lower fat/lower sugar variety
• many spreads and sauces, like butter, jam or chocolate sauce can be high in fat, sugar and salt. Spreading thinly may help you better control your portion size and enjoy these in a more balanced way
• instead of pouring sauces directly on your plate, you could try serving them in a small dish to avoid using more than you need

While it is best to limit these types of foods, if you do choose to have them, they are best eaten in smaller amounts. This can feel difficult as they taste good and can be very appealing.

• large portion sizes are easy to find, and sometimes it can be difficult not to have more than you planned - choosing a smaller or individual packet can help
• split any large bags of sweets, chocolate or crisps into smaller portions first
• remove the amount you want to eat instead of eating straight from the packet
• suggested serving sizes might be included on the packaging of some products, such as sharing bags of crisps or sweets
• if having these foods, you could balance your plate with healthier options such fruit, for more nutrients and fibre