Building a balanced plate is one of the simplest and most effective ways to support your overall health and nutrition.
The key is understanding how to combine the right portions of macronutrients and micronutrients to create meals that provide sustained energy, support your body's needs, and keep you satisfied.
The BANT (British Association for Nutrition and Lifestyle Medicine) Plate is an evidence-based wellness tool designed to help you visualise what a balanced meal looks like. It provides clear guidance on the proportions of food groups to include at each meal for optimal health.

The BANT Plate: A Simple Breakdown
The BANT plate focuses on dividing your meal into three main components:
Non-Starchy Vegetables (50% of your plate)
These should make up the largest portion of your plate. Vegetables like leafy greens, broccoli, peppers, and courgettes are rich in vitamins, minerals, fiber, and antioxidants. They help support digestion, reduce inflammation, and provide essential nutrients for overall health.
Vegetarian/Vegan Tip: Include a variety of colours to maximise nutrient diversity, such as spinach, purple cabbage, and orange peppers.
Protein (25% of your plate)
Protein is essential for muscle repair, immune support, and overall bodily functions. Animal-based options include lean chicken, fish, eggs, or grass-fed meat.
Vegetarian/Vegan Tip: Plant-based proteins such as tofu, tempeh, lentils, chickpeas, or edamame are excellent choices. Pair them with whole grains or seeds for a complete protein profile.
Healthy Fats and Complex Carbohydrates (25% of your plate)
Healthy Fats: Essential for brain health, hormone balance, and cell function, healthy fats include avocado, olive oil, nuts, seeds, and oily fish like salmon or mackerel.
Complex Carbohydrates: These provide slow-release energy and include whole grains (quinoa, brown rice, oats), sweet potatoes, or legumes.
Vegetarian/Vegan Tip: Opt for plant-based fats like chia seeds, flaxseeds, and nuts, and pair them with whole grains for energy.
Hydration and Portion Control
Aim to drink plenty of water throughout the day, as hydration is essential for digestion, energy, and mental clarity.
Adjust portion sizes based on your activity level, goals, and hunger cues.
Building a Balanced Plate in Practice
Here’s an example of how you can put this into action:
Omnivore Meal: Grilled salmon with a side of steamed broccoli, roasted sweet potato, and a drizzle of olive oil.
Vegetarian Meal: Lentil and vegetable curry served with brown rice and a handful of toasted seeds.
Vegan Meal: Tofu stir-fry with mixed vegetables, quinoa, and avocado slices.
Benefits of a Balanced Plate

Eating balanced meals helps:
Stabilise blood sugar levels, preventing energy crashes.
Support digestion and nutrient absorption.
Reduce cravings by keeping you full and satisfied.
Provide sustained energy for work, exercise, and daily life.
Simple Tips for Success
Plan Ahead: Pre-chop vegetables or batch-cook grains to make mealtime quicker and easier.
Include Variety: Rotate proteins, vegetables, and healthy fats to prevent monotony and ensure a diverse nutrient intake.
Be Flexible: Don’t stress if every meal isn’t perfectly balanced; focus on making small improvements consistently.
Final Thoughts

Creating a balanced plate doesn’t have to be complicated.
By following the BANT plate guidelines and incorporating
a variety of foods that suit your dietary preferences,
you can create meals that nourish your body and
support your health goals.
Whether you’re an omnivore, vegetarian, or vegan, the
principles of balance, variety, and nutrient density are
the same. Start small, make gradual changes, and
enjoy the process of building a healthier,
more balanced lifestyle—one plate at a time.
P.S. Supplement recommendations may vary for individuals,
please contact me if you would like to discuss this.