Our latest challenge in the VIP Fitness Hub was The Healthy Eating Challenge. Here is what a healthy plate should look like!

½ Plate: Vegetables & Fruits (fibre + vitamins + antioxidants)

• Colourful veggies (leafy greens, broccoli, peppers, carrots)
• Fresh fruit (berries, citrus, apples, etc.)
• Fibre helps digestion, balances blood sugar, and keeps you fuller longer.

¼ Plate: Protein (muscle strength + repair)

• Lean meats, fish, poultry
• Eggs, beans, lentils, tofu
• Greek yogurt or cottage cheese
• Protein helps maintain muscle mass, which naturally declines with age.

¼ Plate: Whole Grains or Healthy Carbs (steady energy + fibre)

• Brown rice, quinoa, oats, whole wheat bread/pasta
• Whole grains add extra fibre and steady energy for your day.

Healthy Fats (sprinkled in, not a full section)

• Avocado, olive oil, nuts, seeds, fatty fish like salmon
• Support brain, heart, and joint health.

Calcium-rich foods (daily addition)

• Dairy (milk, yogurt, cheese) or fortified plant milks
• Leafy greens, almonds, canned salmon with bones
• Essential for bone health and preventing osteoporosis.

Don’t forget hydration – water, herbal tea, or sparkling water with lemon.

In short:
½ veggies + fruit, ¼ protein, ¼ whole grains + a boost of healthy fats & calcium.

How does your plate look?

Laura xx