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A little bit late but I thought I would still share!! - My healthy plate was inspired by the American dietary guidelines, encouraging whole, nutrient-dense foods and going back to the basics, as well as the Canadian dietary guidelines, encouraging lots of vegetables, fruit, adequate protein, healthy fats and wholegrain carbohydrates. I also liked the Sri Lankan guideline ‘add colour to your daily meals balancing the correct amounts’- ensuring a diverse intake of phytonutrients, vitamins, and minerals. 

I found that a lot of the guidelines around the world highlighted the importance of minimising highly processed foods, excess sugar and alcohol. 

Alongside my nutritional education imagery, I’ve also included some simple habits that anyone could implement that would help to support a healthy lifestyle, as well as some habits and foods that could be limited.

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🥗🌈 💧 🍎 🥛 🍳 ⚠️ 🌿 💤 🍽️

Build your plate 🥗:

½ plate non-starchy vegetables and/or salad** for fibre, vitamins, minerals, and colour (at at least 2 meals of the day).

¼ plate protein** lean protein animal or plant source such as chicken, fish, eggs, lean red meat, tofu, legumes, or seafood

¼ plate carbohydrates** such as rice, pasta, potato, sweet potato, grains and pulses. Choose whole grains where possible

Thumb – small handful healthy fats in moderate amounts, such as extra virgin olive oil, avocado, nuts, seeds, and oily fish such as salmon.

Keep it colourful 🌈

This plate should encourage colour and variety, or eating the rainbow to help provide a broad range of micronutrients. Choose organic foods, seasonal and locally produced foods if possible.

Hydrate 💧

Drink around 2 litres of water or unsweetened beverage daily. Thirst is an indicator that you dehydrated.

Add fruit 🍎

Snack on or add 2 pieces of fruit per day

And some dairy 🥛

Consume 1-2 serves dairy products such as milk, yoghurt and cheese

Consider cooking methods 🍳

Pay attention to cooking methods – preferably bake, steam or boil; and only add small amounts of fat.

Keep small ⚠️

Avoid or at least limit alcohol consumption to 1 drink per day

Keep processed foods and added sugars to a minimum (<80% of total intake).

Support with good habits 🌿💤

Sleep well - Aiming for 7-9 hours of quality sleep per night

Move regularly -  by walking and reduce the amount of time you sit still by taking brief, active breaks and increasing activities that involve movement such as stretching, using the stairs, and gardening.

Exercise regularly - by walking , swimming, cycling or jogging, most days of the week or daily, 30–45 minutes, continuously or intermittently. Choose a form of exercise that is enjoyable and becomes a way of life for you. Involve family and friends when possible.

Stay connected - Maintain social connection and engagement to supports wellbeing and mental health

Avoid under or overeating 🍽️

As a simple guide without intensive tracking, people may should eat until “just full”, adjusting portions (particularly carbohydrate and fat consumption, depending on whether their goal is to maintain, lose, or gain weight.

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Green Illustrated Healthy Food Infographic

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Red Yellow Bold Illustrative Healthy Meal Tips Poster

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Mediterranean-inspired. Half of the plate is composed of fruits and vegetables to maximise fibre, antioxidants, and micronutrients. Protein sources emphasise fish and legumes, while whole grains provide sustained energy and glycaemic stability. Healthy fats such as olive oil, nuts, and seeds support cardiovascular health. The model also highlights lifestyle factors including physical activity, sleep, stress management, and social connection, reflecting a holistic approach to health.

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Healthy eating plate for Australia Bronwen Ashley

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I have had a huge focus on my own personal health and wellbeing over the last few years and resonate most with the Mediterranean diet. This plate reflects everything I have incorporated in my day-to-day life, including increasing my water intake, moving my body daily and regulating my sleep-wake cycle.

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This healthy plate was developed using insights from the Chinese, Italian, Brazilian, and Australian dietary guidelines. It emphasises balance, variety, and moderation, with a focus on natural or minimally processed foods. The plate prioritises fruits and vegetables, whole grains, lean protein sources, healthy fats, and water as the main beverage. It also reflects lifestyle factors such as stress management, physical activity, adequate sleep, and social connection such as sharing meals with others to support overall wellbeing. Discretionary foods high in added sugar, salt, and unhealthy fats should be only enjoyed in moderation. Together, these principles form a foundation for a balanced, sustainable, and healthy way of eating that reflects a holistic approach to health.

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My healthy plate was designed for a 50-year-old female client. It combines a Mediterranean diet with physical activities that support heart, bone, and mental health. I would also include a good night’s rest and plenty of laughter with people who promote happiness. Maintaining a balanced work and personal life, while ensuring each day is filled with activities that nurture your authentic self, is essential.

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Green & White Modern Pie Chart Graph (1)

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A bit of a rushed job but here is my plate! I used Seychelles as the inspiration, looking at small, sustainable communities that rely solidly on locally-produced, seasonal foods.

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Green and Yellow Organic Human Health Poster