Build a Balanced Plate: Tips from Bute Pharmacy

Eating a well-balanced diet is essential for maintaining good health, and it starts with how we build our plates at mealtimes. At Bute Pharmacy, located in the charming town of Rothesay on the Isle of Bute, we want to share some straightforward tips to help you construct a balanced plate that supports your well-being.

Understanding the Balanced Plate

A balanced plate consists of several food groups that provide your body with the nutrients it needs. According to the NHS, a good rule of thumb is to use the "Eatwell Guide", which recommends that your meals should include:

1. Fruits and Vegetables (about half your plate): Aim for a variety of colors and types, as different fruits and vegetables offer different vitamins and minerals. Fresh, frozen, or canned (without added sugar or salt) are all great options. Local produce, such as the delicious berries and vegetables grown around Rothesay, is perfect for including the freshest options in your meals.

2. Starchy Foods (about one-quarter of your plate): These are important sources of energy and should make up about a quarter of your meal. Try to choose wholegrain options like brown rice, wholemeal bread, or quinoa to boost fiber intake, which helps with digestion and maintains feelings of fullness.

3. Proteins (about one-quarter of your plate): Include lean sources of protein such as chicken, fish, beans, lentils, tofu, or eggs. If you’re a seafood lover, consider enjoying the fresh catch from the waters around the Isle of Bute.

4. Dairy or Dairy Alternatives: Incorporate sources of calcium, such as milk, cheese, or yogurt. If you’re lactose intolerant or prefer plant-based options, fortified alternatives like almond milk or soy yogurt are excellent choices.

5. Fats: While you don’t need to fill a portion of your plate with fats, using small amounts of healthy fats like olive oil, avocado, or nuts can enhance your meals and provide essential fatty acids.

Top Tips for Building Your Plate

• Portion Control: Be mindful of portion sizes. Utilizing smaller plates can help manage portion control and prevent overeating.
• Variety is Key: Aim to include different colors and textures on your plate. This not only makes your meal more visually appealing but also ensures a wider range of nutrients.
• Mindful Eating: Sit down to eat without distractions. This practice can help you enjoy your food more and listen to your hunger cues.
• Hydrate: Don’t forget the importance of hydration! Incorporate water or herbal teas with your meals to keep hydrated.

Keeping Local in Rothesay

Shopping local not only encourages the community but also provides fresh and seasonal options. Rothesay has fantastic markets and local shops where you can find fresh ingredients straight from local farms, giving you the best quality for your meals.

For individuals with specific dietary needs or health conditions, it’s always a good idea to consult with a healthcare professional. At Bute Pharmacy, we’re here to help! We offer personalized advice on nutrition and healthy eating tailored to your individual health needs.

If you’d like to learn more about how to build a balanced plate or have any questions regarding your diet, feel free to book an appointment with us at Bute Pharmacy by visiting this link. You can also contact us through our website for any inquiries here.

Let’s work together towards a healthier you—one balanced plate at a time!