It’s about time, isn’t it? Here’s how to take the guesswork out of building a healthy plate.

There’s so much information about food and diets, that you’d almost forget that eating well is not that complicated. Actually, it is quite simple when you keep in mind a few guidelines.

Lately lots of nutritionists have been talking about so-called superfoods –foods so dense with nutrients that you should really eat them. However, there still is insufficient scientific evidence that these superfoods are better for your health than other healthy foods.

While there may be debate over what exactly constitutes an individual superfood, there’s no argument when it comes to superfood groups. It’s simple. There are four of them: fruits and vegetables, wholesome carbohydrates, lean protein, and healthy fats. All these nutrients can be found in the Mindful meals – we take care of that. Also eating Mindful at home is really simple: just fill the fridge with food from the different food groups. That way, you’ll not have to wonder if you’re getting the nutrients you need.

Here’s a closer look at each group plus simple ways to get more of them throughout your day.

Fruits and Vegetables
Percentage of your plate per meal: 50%

Why they’re important: fruits and vegetables have more vitamins, minerals, and immunity-boosting antioxidants than any other foods. Aim to eat as wide and colourful a variety as possible, so you’re getting the full spectrum of their health benefits. It can be as simple as varying your salad combinations from day to day, ordering vegetable side dishes, and getting some fruit to-go. When you’re doing your weekly grocery shopping don’t limit yourself to what’s available in the produce aisle—frozen vegetables and fruits are just as nutritious as fresh. When buying canned items, look for those that have few or no added sugars or salt.

Prime examples: Dark green leafy vegetables, sweet potatoes, apples, pomegranates, and berries.

Tasty suggestions: In the morning, add slices of fresh fruit to your cereal or oatmeal or dice up a few vegetables and add them to scrambled eggs. Come lunchtime, ask for extra vegetable toppings when ordering your favourite Mindful flatbread or have some raw vegetables with your soup. Keep sweet fruits like bananas and grapes handy for between-meal noshing. For supper, toss up a quick side salad and combine your favourite vegetable with a whole-grain rice or pasta.

Wholesome Carbohydrates
Percentage of your plate per meal: 25%

Why they’re important: Carbohydrates have a bad reputation, but that’s largely because they’re misunderstood. There are actually two types: complex and simple. It is advised to limit the number of simple carbs that you eat because much of the beneficial fiber and nutrients have been removed during processing. Examples of simple carbs include white bread, white rice, and traditional pasta. Complex carbohydrates, on the other hand, are largely unrefined, meaning the natural fiber and key nutrients still remain. That’s why they’re called whole grains. You digest them more slowly, which gives you longer-lasting energy and helps you feel fuller longer, so you may also eat less.

Prime examples: Oatmeal, flaxseed, whole grain breads, brown rice, whole wheat pasta, and quinoa.

Tasty suggestions: Start your morning off with a bowl of warm oatmeal or pair your morning scramble with toasted whole grain bread. Prefer a small breakfast? Have a whole grain cracker with some peanut butter and a few slices of banana. For lunch, have some grains like quinoa mixed in your salad. Whole-grain bread is a no-brainer for mid-day sandwiches. Experiment with a slice you haven’t tried before, and you’ll likely find your new favourite. For supper, replace your regular pasta or rice with whole grain pasta or brown rice. You’ll have to get used to a slightly different flavour, so in the beginning, you can do a mix of half whole-wheat pasta and half regular pasta (or white rice/brown rice).

Lean Protein
Percentage of your plate per meal: 25.

Why it’s important: After age 30, our bodies naturally lose 3 percent to 8 percent of our muscle mass per decade – if you do not do anything about it. Working out helps to prevent loss of muscle mass, as well as eating high quality proteins. Protein is the building block of muscle tissue, but is essential for all kinds of other processes in your body as well. Proteins can be found in animal and vegetable products. Are you adding animal products in your meals, opt for lean types. Mindful dishes contain little saturated fat.

Prime examples: Beans, skinless chicken or turkey breast, top sirloin beef, fish, plain non-fat yogurt, eggs, and skim milk.

Tasty suggestions: Egg-whites are a perfect way to start your day with a lean protein. In lunch line, keep your eye out for shrimp, salmon, and chicken. Bean soup is another protein-packed lunch choice. For supper, enjoy chicken fillet or fish. Or make a wok dish with lots of vegetables and lean beef.

Healthy Fats
Percentage of plate per meal: Selectively.

Why they’re important: Like carbohydrates, fats have a bad reputation as well. There are two basic types – unsaturated and saturated – and again it’s the latter that should be minimized. Saturated fat comes largely from animal sources and raises the LDL cholesterol in your blood. To reduce the risk of cardiovascular disease, you can best replace products with a lot of saturated fat with products with a lot of unsaturated fat. All fat is calorie dense though, so even unsaturated fats need to be enjoyed in modest amounts to avoid weight gain. A splash of olive oil on your salad or when cooking, for example, is plenty.

Prime examples: Olive oil, avocados, almonds, and wild salmon and other fatty fish.

Tasty suggestions: Add a handful of your favourite nuts to oatmeal, yogurt, or salads. When you’re making a breakfast or weekend smoothie, toss a spoonful of flaxseeds into the blender. Look for sliced avocados to use as a sandwich topping. And make a point to have fish twice a week.