A simple visual guide beats calorie counting for most people: fill half your plate with vegetables and fruit, a quarter with protein, and a quarter with whole grains or starchy foods.
Add a little healthy fat — olive oil, nuts, seeds or avocado — for flavour and satiety. This works for almost any cuisine.
The takeaway
You do not need apps or scales. The half-quarter-quarter plate is a reliable shortcut to a balanced meal.