divide your plate into half, with the one half consisting mainly of vegetables divide the other half into three section: - A small section will add fats from the list such as soft margerines, canola oil, olive oil, avocado, nuts or seeds - One hand-palm sized protein. Use lean meat, skinless poultry, fish, seafood, low fat dairy products and legumes. - One fist-size portion of high fibre and carbohydrates. This could be whole wheat pasta, rice, low GI or seed breads or cereals. In this way, you will ensure that you are eating each of the food groups and the size of the segment is roughly proportional to the amount of food from that group that should be eaten on a daily basis