High-Fibre Carbohydrates (1/4 Plate)
A serving is usually about the size of your fist, 1/2 to 1 cup or 1 to 2 slices of bread. Examples – Low-Gl, low-fat muesli, low Gl whole grain bread, wholewheat wraps, rye and wholewheat crackers, corn on the cob, wholewheat pasta, samp and beans, brown and wild rice, baby potatoes.

Good Quality Proteins (1/4 Plate)
A serving is usually the size of your palm, or 1/2 cup of beans of lentils. Examples- beans, lentils, chickpeas, poached and boiled eggs, tuna in brine, fish fillets, lean cold meat, low-fat cottage cheese, lean bee f, ostrich fillet, lean minced meat, skinless chicken breast and thighs.

Vegetables (1/2 Plate)
Examples – All fresh and frozen vegetables [served as a raw salad, steamed, fast-boiled, stir-fried or roasted] and tinned vegetables [brine drained and rinsed]

Fruit In Moderation
Have two to three servings of fruit per day, combined with some protein as snacks. For example- a medium portion of fruit [an orange, apple, pear or small banana] or 1/2 cup of fresh fruit salad with 30g of block cheese, a handful of raw nuts, a tablespoon of peanut butter or 1/2 cup of plain yogurt.

Small Amount of Healthy Fats
A serving ranges from 1 teaspoon to 1 tablespoon, depending on the type of fat. Examples- seeds, almonds, peanut butter, olives and canola oils, unsalted raw nuts, olives, low oil dressings, low oil mayonnaise.

Some Dairy
Enjoy at least two servings or dairy a day, such as 1 cup of low-fat milk, 1/2 cup of plain yogurt or 30g of cheese.

Information Provided by Dietician and Member of IMASA: Faaizah Laher