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alanna brown nutritionist

Hi!

My name is Alanna. I am a Nutritionist, Recipe Developer and Food Stylist based in Melbourne.

On my blog I like to share healthy recipes and nutrition tips. 

Businesses can contact me for nutrition consultations, recipe development and workshops.

Thanks for stopping by!

5 Tips For Plating Up Healthy Meals

5 Tips For Plating Up Healthy Meals

With so much misleading information on the internet, social media and TV - it can be difficult figuring out what exactly a healthy meal looks like. Here are 5 easy to follow tips to help you plate up something healthy AND delicious!

 

1. Use non-starchy veggies as your base 

96% of Australians are not eating enough veggies, according to the most recent Australian Health Survey. Vegetables are essential for providing your body with all important fibre, phytonutrients,  vitamins and minerals to help your body work optimally and fight disease. HALF of your plate should be filled with vegetables  of a bunch of different colours.

One of my personal favourite choices is baby spinach, shredded carrot and thinly sliced purple cabbage. Crunchy and fresh!

2. Add a small amount of starchy veggies or grains

A palm full of mashed sweet potato or brown rice adds some more fibre and some great texture. Adding some carbs to your meal is also essential post-workout, as it helps your body maximise repair and adaptation. 

3. Choose a lean protein

Protein is a key constituent of a healthy meal - it provides your body with amino acids and keeps you fuller for longer. I like to add chicken breast, salmon and eggs - remember to stick to portion sizes - meat/poultry and seafood portions should be palm sized or 65-150g. You can also choose half a cup of legumes for protein and extra veggie yum! Try roasting some chickpeas in herbs and spices - mmm the crunch!

4. Choose some good fats

After many years of being demonised in the media, fat is back on the menu! A little avocado, extra virgin olive oil or nuts and seeds make a meal even better! We need fats to function at our best, a healthy metabolism and they are also great for your skin and nails. A bit of fat is also a key factor in helping you feel fuller for longer. I usually go for about a tablespoon of avocado and olive oil or a generous handful of nuts and seeds.

5. Use fresh herbs, spices, fruits or fermented foods for some pizzaz!

Adding a little chilli for heat or some lemon zest for freshness can take a meal from good to great. You definitely do not need processed salad dressings which are often full of too much sugar, salt and preservatives.

What are some of your favourite healthy home made meals?

Lana xx

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