Interviewer: Good morning, Vancouver! Today’s all about food. We have here with us nutritionist and food lover Dr Angela Brian. Good morning, Dr Brian!

Dr Brian: Good morning! 

Interviewer: Dr Brian, we often hear about the importance of a balanced diet. What exactly is a balanced diet?

Dr Brian: Yes, eating healthily is all about balance. If you want your diet to be balanced, you need to eat many different foods, so that you can get all the nutrients you need. You also need to eat the right amounts of food: not too little and not too much. But the amount depends on the food, of course. Eating five carrots is not the same as eating five chocolate muffins!

Interviewer: So what does a balanced plate look like?

Dr Brian: As you know, there are five food groups, and you should include all of them in your meals every day. Fill half of your plate with fruit and vegetables. Almost one quarter is protein, and the rest is grains and dairy.

Interviewer: So no more muffins for me?

Dr Brian: Why not? Muffins can be very healthy while, at the same time, being super-tasty. It all depends on what ingredients you choose to use when you make them, and how often you eat them.

Interviewer: Well, that’s good to hear! I love muffins!

Interviewer: Dr Brian, does this mean we can eat whatever we want as long as these five food groups are on our plates?  

Dr Brian: Having these five food groups on your plate is a good start. But it’s also important to choose food wisely. There are small steps you can take to make your choices healthier.   

Interviewer: I myself am not a fan of fruit and vegetables. What can I do about that?

Dr Brian: If you don’t like to eat fruit, make fruit juice. Pineapple, for example, makes great juice, and it only takes minutes! Vegetables make great juice, too.

Interviewer: Vegetables can also be used to make smoothies. Cabbage is my favourite ingredient in a smoothie. Doctor, how important is it to eat vegetables of various colours?  

Dr Brian: Very! Lots of people don’t eat enough vegetables, or they eat the same two sorts again and again. But the more sorts of vegetables you eat, the more vitamins and minerals you get. Take small steps. Add one vegetable at a time to your plate. Try them out and decide which work for you. Have fun with various colours. 

Interviewer: What about the third food group: proteins?

Dr Brain: The same goes for proteins. It’s important to include various proteins in your diet, and meat is not the only source. Lots of people don’t eat enough fish and seafood. Eggs are also an excellent source of protein. Finally, meat itself comes in many forms. Try to eat lean meat, like beef and chicken. 

Interviewer: We come to grains now. Is there something we can do here?

Dr Brian: Of course. Bread, pasta, cereals and tortillas are examples of grain products. It’s important to eat whole-grain products whenever possible. They contain more dietary nutrients and vitamins. Brown rice, for example, is healthier than white rice. And cookies: like muffins, they are good if the ingredients are good and you don’t eat them every day. There are healthy whole-grain cookies, you know!  

Interviewer: And, finally, diary products, right? 

Dr Brian: Yes, dairy products are important for a healthy diet because they are rich in protein and calcium. Yoghurt, good-quality milk and cheese are always a good choice.

Interviewer: I think we have covered the whole plate now! Thank you, Dr Brian, for joining us.

Dr Brian: Thank you for having me.

I spy with my little eye something...

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sweet             sour            big              oval           round      rough            smooth