What’s for your lunch today? A healthful, balanced lunch should have these food groups: lean protein, whole grains, and fruits and vegetables.

Harvard Health has the following advice for a healthy plate:

> Fully half your plate should contain fruits and vegetables. Aim for a variety of colours and types. (Note that for these purposes, potatoes – including French fries – don’t count as vegetables.)

> A quarter of the plate should be filled with whole and intact grains. Barley, quinoa, oats, and brown rice are good choices.

> The final quarter of your plate should consist of healthful sources of protein, like fish, beans, nuts, seeds, poultry, and eggs. High-fat meats and processed or cured meats don’t appear here. And red meat and cheese should be limited.

> You should use healthy oils like olive in cooking, on salads, and at the table. Limit butter.

> Drink low- or no-calorie liquids such as water, coffee, and tea. Skip sugary drinks. And limit milk to 1-2 servings per day.