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  • Serving up my plant based MEXI MUSHROOM BEAN CHILLI with
    4 days ago by brownpapernutrition Serving up my plant based, MEXI MUSHROOM BEAN CHILLI with baked potatoes yeaaaa babyyyyyyyyyy.... You know I used to avoid the basic tater in my diet (ludicrous I know!), but then I decided and maybe with the influence of my beautiful boys in the family, that the humble baked potato also deserves its place on the table and so he makes his way on there these days too. That's what balanced eating and a healthy diet is though - it’s inclusive of your favourite foods - it’s not something highly restrictive and unattainable. So my wonderful friends if potatoes are
  • Weekend weather lookin alright for a picnic! Well you can
    6 days ago by brownpapernutrition Weekend weather lookin alright for a picnic! Well you can picnic haha - I have a tonne of work to get through on the weekend to play catch ups for the past few weeks! Find the recipe for my PUMPKIN CHICKPEA WRAPS in this months issue of Eat Well magazine  @wellbeing_magazine  - available in supermarkets, groceries and newsagents! Woo hoo!!!! Can't wait to see my next submission in print - it has some of my favourites in there! Love ya! Jacq  #shesaysfavouriteswhenallfoodisallfavourite   #eatwell 
  • Cookies perfect for school lunchboxes AND with hidden veggies! Save
    5 days ago by brownpapernutrition Cookies perfect for school lunchboxes AND with hidden veggies! Save this post so you can make for the week ahead. Full of fibre from wholegrains, seeds and veggies so you a satisfy a hungry tummy and a sweet tooth all at once. Recipe in my recent story for  @countryroad  - link in bio my friends - have a lovely week! Jacq  #hiddenvegies   #cookies   #sundaysorted   #healthyrecipes 
  • I wasnt going to post this because Ive never been
    1 week ago by brownpapernutrition I wasn’t going to post this because I’ve never been great with a selfie and my ego says “eeeek Jacq don’t do that!” any time I’ve considered it but you know what? - This is actually the STRONGEST AND FITTEST I’ve felt in YEARS! ☺️It’s ridiculous that so often we don’t acknowledge our achievements isn’t it? That our ego will say “do more, be more, more more more!!!!” but you MUST PAUSE and celebrate your goals otherwise what is actually the point?!?!?! I’ve put in a massive effort to create more BALANCE in my exercise in order to feel this
  • Q Why was the lettuce embarrassed? A Cos he saw
    1 week ago by brownpapernutrition Q. Why was the lettuce embarrassed? A. Cos he saw the salad dressing! so bad hey!!!! can’t help it Jetty bought a book of the Worst Jokes in the World and I will absolutely bringing the worst of them to the table (pardon the pun ). Showing you how I make this delicious Mango Tofu Salad on my stories today. If tofu ain’t your thang you can swap for tempeh, chicken or egg as you wish! Love meals like this - fresh light delicious easy wholesome! THAI MANGO TOFU NOODLE SALAD 1 pack rice vermicelli 1/2 cup peanuts 400g firm

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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