A balanced plate, the way our grandmothers set the table
You don’t need to count every calorie. Our Palestinian and Middle Eastern tables already hold everything your body needs. The secret is balance, not restriction.
When we hear “healthy eating”, many of us picture unfamiliar dishes and imported ingredients. But look at your grandmother’s table: lentils and bulgur, vegetables from the garden, olive oil, labneh and za’atar, and a little meat on feast days. That was balanced food long before balance became a trend.
Half the plate is vegetables
Fill half your plate with vegetables or salad: fattoush, tomato and cucumber salad, molokhia, okra, or roasted vegetables. Vegetables bring fibre and vitamins, and help you feel comfortably full.
A quarter protein, a quarter grains
- Protein: lentils, chickpeas, fava beans, eggs, chicken, fish, or yoghurt and labneh.
- Grains: bulgur, freekeh, rice or bread. Choose whole grains when you can.
- Good fats: a spoon of olive oil or a small handful of nuts is plenty.
No food is “forbidden”
Knafeh at Eid and musakhan with the family are part of our lives and our joy. Food isn’t an exam you pass or fail. What makes the difference is what you eat most days, not one dessert at a celebration.
One small step this week
Pick one meal a day and add a plate of vegetables to it. That’s all. Small habits that last are stronger than big plans that wear you out after a week.
If you live with a condition such as diabetes or anaemia, or you are pregnant or breastfeeding, speak with a dietitian so the plan fits your needs.