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Land creates life: the plate model explained
What does a balanced, regional plate look like? Land creates life shows how carbohydrates, proteins, fats, vegetables, and fruit can be combined on a plate—and why it's not just the ratio of the individual components that counts, but also their seasonality, which is good for our microbiome.
Beginner
5 minutes reading time
Carbohydrates from grains and potatoes, proteins from plant and animal sources, vegetables and fruit, vegetable oils and fats, and water form the basis of a balanced diet. But what does a well-balanced meal actually look like? The plate model provides guidance: it shows the proportions of protein, carbohydrates, vegetables, fruit, and fat that should be on your plate.
Carbohydrates from grains and potatoes, proteins from plant and animal sources, vegetables and fruit, vegetable oils and fats, and water form the basis of a balanced diet. But what does a well-balanced meal actually look like? The plate model provides guidance: it shows the proportions of protein, carbohydrates, vegetables, fruit, and fat that should be on your plate.
- Half of the plate consists of vegetables and fruit. About two-thirds of this should be vegetables and one-third fruit.
- A quarter is made up of whole grains, potatoes, and foods made from them, such as whole grain pasta, bread, and dumplings.
- The last quarter is covered by protein-rich foods such as lentils, peas, beans, eggs, curd cheese, meat, or fish.
- Vegetable oils such as pumpkin seed, rapeseed, walnut, or linseed oil should be used for cooking, as they contain valuable unsaturated fatty acids.
The size of the portion ultimately depends on individual energy requirements: the more you exercise, the higher your energy and nutrient requirements. Athletes therefore consume more food overall, which is why the amount of carbohydrates they need can increase accordingly.
Tip: Combining different foods - such as yogurt with oatmeal - can further increase the protein quality of a meal.
The size of the portion ultimately depends on individual energy requirements: the more you exercise, the higher your energy and nutrient requirements. Athletes therefore consume more food overall, which is why the amount of carbohydrates they need can increase accordingly.
Tip: Combining different foods - such as yogurt with oatmeal - can further increase the protein quality of a meal.
Benefits of regional and seasonal foods
But it's not just what's on your plate that matters: the origin of food is also crucial. Locally grown fruit and vegetables are freshly harvested and don't need to be stored for long periods or transported over long distances. Then there is the microbiome of food: fresh food is more valuable for our own gut microbiome, because with every piece of fruit or vegetable we eat, we also consume its microorganisms. Food that has been stored for a long time, on the other hand, loses its freshness and some of its sensitive nutrients during storage. A freshly picked apple, for example, has a much more diverse microbiome than an apple that has been stored for a long time. These advantages also apply to numerous other local vegetables and fruits, such as carrots, pumpkins, zucchini, peppers, onions, tomatoes, pears, strawberries, plums, and apricots.
A balanced diet forms the basis for our health and well-being. The plate model serves as a guide and shows us what proportions we should aim for when putting together a meal. You don't have to look far to find a balanced diet: regional foods are available all year round from local producers. By consciously choosing these foods, you are not only supporting local agriculture, but also doing something for your well-being and improving your athletic performance.
A balanced diet forms the basis for our health and well-being. The plate model serves as a guide and shows us what proportions we should aim for when putting together a meal. You don't have to look far to find a balanced diet: regional foods are available all year round from local producers. By consciously choosing these foods, you are not only supporting local agriculture, but also doing something for your well-being and improving your athletic performance.
Land creates life: on the trail of Austrian food
For years, Multikraft has been a sponsor of the Land schafft Leben association, which raises awareness of the value of Austrian food—for producers, habitats, the environment, health, and for all of us. From the field and barn to the plate, along the entire value chain, researched transparently and independently—Land schafft Leben is the knowledge platform for Austrian food. Founders Maria Fanninger and Hannes Royer provide realistic insights, free of scandalization and whitewashing: as podcasts, on social media, in newsletters, in lectures, and in interviews. The scientifically based content, presented in text, image, and video form, is freely accessible at www.landschafftleben.at.
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