Ideally, you should eat 3 small meals a day, with healthy snacks in between. Half your plate should consist of vegetables, salads or fruit, a quarter of your plate should consist of high-fibre starchy foods (e.g. brown rice, wholewheat, Sweet potato, brown ugali) the other quarter of your plate should consist of lean protein (e.g. fish, skinless chicken or lean meat, beans or lentils). The meal should also contain a small serving of healthy fat (e.g. vegetable oil, avocado or unsalted nuts). Healthy snacks between meals to keep up your energy throughout the day include fresh fruit or fruit salad (without added sugar), low-fat/fat-free yoghurt, unsalted nuts, raisins or other dried fruit, raw vegetables (e.g. cucumber, carrots, celery).
Remember that controlling the amount of food you eat at every meal is an important way to lose weight or to avoid putting it on. These suggestions may help you: