Let’s move on to practice with a simple, balanced sample day.

A sample day

• Breakfast — porridge oats, fresh fruit, plain yoghurt.
• Lunch — chicken breast, brown rice, seasonal vegetables, a drizzle of olive oil.
• Snack — a handful of almonds and a piece of fruit.
• Dinner — vegetable soup, eggs, wholemeal bread.

The principle

Every meal combines a source of protein, some vegetables, a portion of starchy food and a little healthy fat. Adjust the amounts to your appetite and your activity level.

Key takeaway: a sample day is a template to repeat and vary. The point is not to copy it, but to take inspiration from it.