Brought to you by
Use our plate model as a guide .
Step 1 . Colourful , non-starchy veggies :
Fill half of your plate with vegetables or salad . One serve of raw salad / vegetables is equal to 2 handfuls .
Step 3 . Lean protein :
Aim to fill a quarter of your plate with protein foods like canned fish , chicken , lean red meat , tofu and eggs . A serve of protein is roughly the size of your palm .
Step 2 . High fibre carbohydrates :
Aim to fill a quarter of your plate with high fibre carbohydrate foods like whole grain bread and crackers , brown rice , wholemeal pasta ( equivalent to about a fist size ).
Step 4 . Include healthy fats :
Include mono and polyunsaturated fats ( found in plant foods ) with every meal , examples include extra virgin olive oil , olives , nuts , seeds and avocado .
Asparagus Avocado Beetroot Bok Choy Broccoli
Garlic Chili Coriander Dill Parsley
Apple Apricot Banana Blackberries Blueberries
Broccolini
Cabbage Capsicum
Mint Chives Ginger Basil Oregano
Boysenberries Rockmelon Cherries Custard apple Dates
Carrot Cauliflower Celery Corn Cucumber
Thyme Lemongrass Rosemary
Fig Grapefruit Grapes Guava
Beans Chickpeas Lentils Peas
Eggplant Fennel Green beans Iceberg lettuce
Jackfruit Kiwifruit Mandarin Mango Nectarine
Chia seeds
Kale
Mushroom Onion
Sunflower seeds Pumpkin seeds Flaxseeds Sesame seeds
Orange Papaya Passionfruit Peach Pear
Parsnip Potato Pumpkin Rocket Silver beet
Poppyseeds Tahini
Pine nuts
Persimmon Pineapple Plum Pomegranate Raisins
Spinach Spring onion Sweet potato Tomato Zucchini
Almonds Cashews Walnuts Hazelnuts Pistachios
Raspberries Strawberries Sultanas Watermelon
Brown rice Wild rice Barley Rye Bulgar wheat Buckwheat Teff Millet Sorghum Amaranth Quinoa Oats Popcorn
Whole grain bread
Whole grain crackers
High fibre breakfast cereals
Did you miss
the Gut Health Month magic ?
It ’ s not too late to catch up on all the goodness Gut Health Month had to offer :
Dietitian Toolkit
To help you stand out as the nutrition expert in the gut health space .
INSIDE THIS TOOLKIT : ✓ How you can get involved in Gut Health Month ✓ Free downloadable resources ✓ Professional development activities FEBRUARY 2023 dietitianconnection . com / guthealthmonth dietitianconnection . com / guthealthmonth
STEEP YOURSELF IN INSPIRATION , INNOVATION & DEBATE
FEATURE ISSUE INCLUDES :
+ Get involved in Gut Health Month 2023
+ Introducing our Gut Health Month ambassador , Nicole Dynan
+ That ' s mental ! with Dr Joanna McMillan
+ Gut-loving recipe inspo to share with your patients for breakfast , lunch or dinner
™
Gut healthy nutrition tips
The health of your gut influences how you feel physically and mentally . Eating a variety of foods supports a healthy gut , and restricting your intake does the opposite .
A gut-healthy habit is aiming to eat at least 30 different plants per week . That ’ s just 4 to 5 different plant foods per day . Plant foods include fruits , vegetables , whole grains , nuts , seeds ,
Eating a variety of plants each weeks supports a healthy gut . Using the table below , tick off the plant foods legumes and even herbs ! you eat each week . Your goal is 30 different types – but the more , the merrier !
To increase the variety of plant foods you eat , try :
✓ A new fruit and vegetable each week . Frozen and canned varieties count .
✓ A new whole grain product every week , like bread , crackers or cereal .
✓ Different herbs to add new flavours to your cooking .
✓ Using mixed beans in soups , salads and stews .
✓ Buying frozen fruit to add to probiotic yoghurt , smoothies and oats .
✓ Swapping meat for tofu , beans , chickpeas or lentils once or twice a week .
✓ Adding a sprinkle of mixed seeds to your breakfast .
✓ Choosing mixed unsalted nuts for snacks .
Building your meals around plants can help
Access more dietitian approved resources + recipes at
1
4
guthealthmonth . com
2
3
Aim for 30 + plants each week
Veggies
Fresh Herbs
Fruits
Legumes
Brussels sprouts
Honey dew melon
Jerusalem artichoke
Mixed lettuce
Nuts & Seeds
Nut butter ( natural )
Access more dietitian approved resources + recipes at guthealthmonth . com
Whole grains
Dietitian
Toolkit
Infuse
Magazine
Patient resources for you to share with clients
VIEW
HERE VIEW HERE VIEW HERE
Symposium recording
WATCH HERE
Podcast with Nicole Dynan
LISTEN HERE
Podcast with Sandra Mikhail
LISTEN HERE
Supported by Inner Health
© Dietitian Connection 10 Infuse | May 2023