“If you’re not sure where to start, Amati suggests this trick for building filling, high-fiber meals: Fill half your plate with some plant source—a salad, broccoli, sautéed zucchini. Next, fill a quarter of the plate with your favorite lean protein like salmon, chicken breast, edamame, or tofu. The last quarter is for a high-fiber, complex carbohydrate like brown rice, barley, or sweet potatoes.
Once you’ve mastered your plate-building, Amati recommends moving onto making your snacks high in fiber. Try keeping an apple and almonds on hand for when that mid-afternoon energy dip hits.” — Federica Amati, head nutritionist at a UK-based nutrition and science company, known for its personalized blood glucose monitoring and gut health testing.