A flexible formula for building a satisfying nourish bowl

Build from components, not rules

Begin with a grain or another satisfying base, add vegetables, choose a protein food and finish with a flavourful dressing or topping. The Australian dietary guidelines describe the five food groups and the value of variety; use that as a flexible reference rather than turning lunch into a calculation.

Leftovers can make the formula practical. Roast vegetables, cooked grains and a simple protein can become several different bowls with a change of herbs, sauce or crunch.

Plan for appetite and enjoyment

A bowl that looks balanced but leaves you unsatisfied may not be the most useful meal. Include enough of the foods that make the meal filling and enjoyable. Dietary needs differ, so use personalised advice from an appropriate health professional when managing an allergy, medical condition or specific performance goal.

• Choose a grain or other base you enjoy.
• Add colour and texture through vegetables or fruit.
• Include a protein food suitable for your preferences.
• Use herbs, dressing or a crunchy topping for flavour.
• Keep a flexible list of components rather than chasing a perfect recipe.