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Fresh.mu

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Plate Builder

Slide each food group to match how a typical main meal looks on your plate. The plate draws itself as you go; when it looks like yours, read it against the Harvard Healthy Eating Plate proportions and get your three most useful swaps.
none

bred, salad, giraumon, lalo, tomato, carrot

none

banana, mango, papaya, guava, litchi

none

brown rice, oats, wholemeal bread

none

white rice, white bread, fries, noodles

none

fish, dal, beans, eggs, chicken, tofu

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milk, yoghurt, a little cheese

Empty plate
  • Vegetables
  • Fruit
  • Wholegrains
  • Refined grains
  • Protein
  • Dairy

Move at least one slider first.

Your plate reading

Build your plate above, then choose Read my plate. You will get a qualitative reading and your three most useful swaps, never a judgement.

Sources

  1. Healthy Eating Plate Harvard T.H. Chan School of Public HealthSource of the reference proportions: half plants, a quarter wholegrains, a quarter healthy protein.
  2. The Eatwell Guide NHS

Last reviewed: 2026-07-16

Stock the plate for real

Wholegrain flours, oats, legumes and cold-pressed oils are all part of the organic pantry range at naturespan.mu, our sister store. Next tool: estimate your fibre gap.

Why proportions, not calories?

Most people do not weigh food, and the evidence says they do not need to. The Harvard Healthy Eating Plate and the NHS Eatwell Guide both describe a healthy meal as a set of proportions: plants across about half the plate, wholegrains and healthy protein about a quarter each. Proportions survive real life, restaurant tables, and family cooking in a way that gram counts never do.

The reading this tool gives is qualitative on purpose. A plate is not a lab result, and a single meal is not a diet. What matters is the pattern your plates form over weeks, which is why the tool hands you at most three swaps: small enough to actually do, and chosen by which gap on your plate is largest.