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  • For my little pasta lover  Jet and all the
    6 days ago by brownpapernutrition For my little pasta lover - Jet and all the pasta lovers in my life aka basically everyone. This RAINBOW PASTA is too easy not to make, and the lovely quinoa rice (gluten free) rainbow pasta shapes make it all the lovelier. Beautifully balanced in macronutrients and flavour, and ace because whilst you can eat it hot it’s also absolutely yummo as a pasta salad served cold. Been a feature in lunchboxes for us too, as a change to sambos and other more picky / small food type items. HOW PRETTY IS IT THOUGH? recipe just below for you, can
  • PEANUT BUTTER POPCORN BARS  treats done right Made 400
    1 week ago by brownpapernutrition PEANUT BUTTER POPCORN BARS = treats done right Made 400 of these yesterday to share with the peeps at the  @tasteofsydney  with my  @picspeanutbutter  fam, they were an absolute hit! Love seeing people’s faces light up, ESPECIALLY when they realise how easy they are - 3 ingredients, 5 minutes, in the freezer, done! Recipe below my fellow pb lovers. Have a fabbbbbulous weekend! Much love, Jacq PEANUT BUTTER POPCORN BARS Makes 16 GF : DF : VEGAN (OPT) 4 cups cooked popcorn (approx 2 tablespoons kernels) 3/4 cup smooth  @picspeanutbutter  1/4 cup honey OR 1/3 cup rice malt syrup Place
  • MUSHROOM PIZZAS  SCRUMPTIOUS took about 5 minutes prep and
    3 days ago by brownpapernutrition MUSHROOM PIZZAS = SCRUMPTIOUS, took about 5 minutes prep and 15 minutes in the oven, plus if you have left overs (unlikely as too yummy) you could chop them up and whack them into a pasta mmmm mmmmmm. Simple steps below for you and if you tune into my insta-stories and on the COOKING highlights reel thing I am doing heaps of kitchen how-tos for you. (Think it's my way of blogging right now as I haven't been doing much of that otherwise, other things happening - wont' be forever though!) MUSHROOMS PIZZAS 12 flat mushrooms, stalks removed 1/4 cup
  • PEANUT BUTTER CHOCOLATE  Id say treat yoself cos its
    5 days ago by brownpapernutrition PEANUT BUTTER CHOCOLATE : I’d say treat yoself cos it's Tuesday but you don't really need to save a weekday treat for a Tuesday or wait until the weekend to blow out your healthy eating for the week either. Eat intuitively my lovely friends. Listen to your body, when you feel like something e.g treat, ice cream, chocolate, eat and enjoy it mindfully instead of starving yourself of x and then overdoing/bingeing on it when you finally give in. I have lots of different treats in our fridge and freezer, I don't feel tempted to eat them all the time,
  • This was my plane food the other day Maybe its
    4 days ago by brownpapernutrition This was my plane food the other day. Maybe it’s a bit nerdy to pack a lunch box and raw snacks, but I can’t bear the thought of being caught out at the airport, on the plane or touching down and being hungry, sooooo I go prepared. Plane and airport food has come a long way yes but it ain’t gonna change to uber healthy for, well, ever most likely so if being a health nerd is my only option then I am totally down with that. Plus food, and certainly a grown woman with a byo lunch box on

CREATING A BALANCED PLATE

If you’ve followed the blog or @brownpapernutrition on insta for a while you’ll notice the frequency of our nourish bowls. I started creating these years ago as a means to use up leftover bits and pieces in the fridge and make beautiful food without fuss and they took off – mostly for me, but it seems people loved learning from them also.

Many of these nourish bowls have been plant based, so the question I am often asked is how to best incorporate plant based proteins and if not plant proteins then, how much meat?

General guidelines to follow when you create your balanced plate look like this:

  1. Fill half the plate with low starch veggies first : these include leafy greens, carrot, tomatoes, cucumber, broccoli, cauliflower
  2. Add a serve, approximately 1/2-3/4 cup starchy carbohydrates such as sweet potato, pumpkin, beetroot, or wholegrains including buckwheat, brown rice, quinoa (quinoa also contains protein so this contributes to your intake of protein if you are building a plant based plate) or teff.
  3. Add protein: for meat eaters the best guide is the palm of your hand. For red meat, use palm size and thickness, for chicken and fish use palm and three fingers length and same thickness. For vegetarians aim to build together plant proteins that equal a full handful (about a cup or so). These plant proteins can include beans/legumes such as mung, chickpeas, lentils, kidney beans. Ingredients such as quinoa and teff add protein to this also. Consider adding smaller quantities of chia, hemp, nuts and seeds to improve the amino acid status (building blocks for proteins) in your meal.
  4. Finish with fats: a serve of approx 2-3 tablespoons of healthy fats such as olive oil, coconut oil, full fat cheese (low fat cheese is not the answer) is ideal if there is meat on your plate, for vegetarians/vegans a slightly higher intake of nourishing fats is often important to sate appetite  which is when you might see 1/3-1/2 small avocado!

Now a nutrition challenge for you to consider in the following weeks which may well show you just how over portioned so many of our foods are…

When next you pick up some fish, steak, chicken to cook, look at the way the butcher has cut the portioned piece as a ‘serving size’ then compare it to the reference of your palm as mentioned above. Most of the time you’ll find the serve is huge by comparison.

We simply do not need to eat that much.

It’s too much for our bodies to digest in one hit and it’s one of the reasons (the list is too exhaustive to feature here…) that Australian’s are increasingly overweight.

Pare back the large portions of protein (you can cook and save the rest for lunch tomorrow if that works well too!) and increase your intake of low starch veggies instead.

Good challenge? Go for it…

Jacqueline Alwill

Jacqueline Alwill, is an accredited nutritionist, author, founder of Brown Paper Nutrition and recently launched vegetarian meal delivery service Brown Paper Eats She is passionately committed to improving the health and wellbeing of individuals and families. Jacqueline is mum to her 8 year old boy - Jet.

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