Half the plate is plants
Fill half your plate with vegetables and some fruit. Aim for several colours. Leafy greens are rich in lutein and magnesium.
A quarter is protein
Choose fish, eggs, poultry, beans or tofu. Protein keeps you full and supplies zinc and B vitamins. Oily fish twice a week is a good target.
A quarter is whole grains
Brown rice, oats, whole-wheat bread and quinoa give slow energy and extra B vitamins. They keep you going between meals.
Illustration of the idea of a calm routine, not a measurement of results.
Add healthy fats and water
A spoonful of olive oil, a few nuts or half an avocado is enough. Drink water with every meal.
Where a daily capsule fits
Even a good plate can miss a nutrient on some days. A daily capsule such as VidaCalm is a simple extra that sits beside your meals. It is not a replacement for food.
