Leslie: Good morning, everyone! Today, we’re talking about balanced meals. I’ve invited a nutritionist, Karyn Duggan, to tell us about how to prepare a healthy eating plate. Hello, Karyn!

Karyn: Hi, Leslie! I’m glad to be here.

Leslie: A lot of our listeners are interested in healthy eating. Could you tell us how to prepare a proper meal?

Karyn: Sure! The most important thing is to follow the healthy eating pyramid. Your meals should consist of fruits and vegetables, carbohydrates, proteins, and healthy oils. Of course, the amount of each product depends on where it is in the food pyramid. For example, fruits and vegetables are at the very bottom of the pyramid, so they’re the most important. They should take up the most space on your plate.

Leslie: I see. So, how should our plates look?

Karyn: In general, fruits and vegetables should make a half of your plate. The best option is to pick leafy greens that are full of minerals. You should also remember that a healthy eating pyramid doesn’t treat potatoes as vegetables. It’s because they can have a negative influence on your blood sugar levels. 

Leslie: Wow, I had no idea!

Karyn: Well, now you know (laughs). Carbohydrates like bread, grains, and pasta should take up ¼ of your plate. I recommend picking whole grains such as quinoa or brown rice. You shouldn’t eat too many refined grains like bread or white rice because they have a negative effect on your blood sugar as well. Proteins like fish or meat should also take up ¼ of your plate. It’s best to pick lean and white meats. Try to not eat red meat too often because it negatively affects your heart.

Leslie: All right, so far we have ½ of fruits and vegetables, ¼ of carbohydrates and ¼ of proteins. Should we remember anything else?

Karyn: Yes, we should. It’s a good idea to add a little bit of unrefined fats to our meals. For example, you can use vegetable oil in your salad. You can also add some seeds or nuts. And remember to eat your meal with a glass of water or tea. Don’t reach for fizzy drinks! They’re full of sugar.

Leslie: Well, that's great advice. Thank you, Karyn!

Karyn: You’re welcome!