Carbohydrates
Your body’s preferred everyday energy. Lean on wholegrains, oats, legumes and starchy vegetables for steady, slow-release energy.
Nutrition basics
A plain-English primer on everyday nutrition
The balanced plate, what macronutrients actually do and how to glance at a packet without getting overwhelmed.
The balanced plate
One simple visual rule for any meal
The balanced plate is the easiest way to mentally portion food without weighing anything. Aim for half the plate to be vegetables and salad, about a quarter to be a lean protein and a quarter to be a slow-release wholegrain or starchy vegetable.
Add a small drizzle of healthy fat — extra-virgin olive oil, avocado, seeds or nuts — and you have a plate that tends to leave you satisfied for longer without strict counting or rigid portions.
- ½ plate vegetables — leafy, crunchy and colourful varieties.
- ¼ plate protein — legumes, fish, eggs, tofu or lean meat.
- ¼ plate slow carbs — wholegrains, oats, sweet potato.
- + a thumb of healthy fat — for flavour and satiety.
Macronutrients made friendly
What each part of your plate does
Macronutrients sound clinical, but the everyday version is genuinely simple — here is the short version.
Proteins
The building blocks for muscle, repair and a more satisfying meal. Spread intake across the day rather than loading one plate.
Fats
Carry flavour and support nutrient absorption. Favour olive oil, nuts, seeds, avocado and oily fish for everyday cooking.
Fibre & fluids
Often forgotten, always useful. Wholegrains, fruit, vegetables and around eight cups of water keep things ticking along nicely.
Reading a label
How to glance at a packet in ten seconds
The Australian Nutrition Information Panel can be read quickly when you know what to look at first.
Per 100 g column
Use this column for fair comparisons between two similar products on the shelf.
Added sugars
Look for products with under 15 g of sugars per 100 g, or under 5 g if the food has no naturally occurring sugar.
Sodium
Aim for under 400 mg per 100 g where possible, and under 120 mg per 100 g for everyday staples.
Ingredients order
Ingredients are listed by weight. If sugar, salt or refined oils sit in the top three, that is worth noticing.
Curious about a specific food group?
Send us your question and we will point you to the most relevant guide, or research one for an upcoming edition.
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