Leaf & Logic NutriShift
General nutrition education
Building a Balanced Everyday Plate
A balanced plate does not need to look perfect. Aim for variety across the day and build meals around foods that are practical, enjoyable and suitable for you.
- 1
Start with vegetables or legumes
Make vegetables, salad or legumes a substantial part of the meal where practical. Use fresh, frozen or canned options.
- 2
Add a grain or starchy food
Choose wholegrain or higher-fibre options where suitable and available.
- Rice
- Quinoa
- Pasta
- Bread or wraps
- Potato
- Sweet potato
- Corn
- Oats
- 3
Add a protein food
- Fish
- Lean meat or poultry
- Eggs
- Tofu or tempeh
- Beans, chickpeas or lentils
- Nuts or seeds where suitable
- 4
Include variety across the day
- Fruit
- Milk, yoghurt, cheese or suitable alternatives
- Water as the main everyday drink
Different meals will look different. Balance can be considered across the full day rather than expecting every plate to be identical.
Your plate planning
Prepared by Cora Potgieter, Certified Nutritionist. This resource provides general nutrition education and practical food guidance. It does not replace individual medical advice, diagnosis, treatment or care from a GP, Accredited Practising Dietitian or another appropriately qualified health professional.
Date last reviewed: July 2026
