RATING: 5 out of 10

User's comments:
“For supper: I only have something simple like chicken with potato and olives (if I don't make salad), but I like eating olives just like that.”

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Our expert's comments:
From your picture, the chicken nuggets and potato wedges appear to have been fried. Ideally, you should opt for grilled, baked, boiled or steamed options. Try oven-baked potato chips and grilled chicken schnitzel next time.

Another nice option is par-boiled potatoes, cut into potato wedges and seasoned with Italian spice. Spray with a little olive oil and bake/grill until the flesh is completely soft.

Your portion of potato wedges looks appropriate (˝ -1 cup; 1 tennis ball or fist size). However, you should halve your chicken portion (size of the palm of your hand; 1-2 deck of cards).

Your plate is definitely lacking in colour, which means there are no vitamin- and mineral-rich veggies or fruit. Ideally, you can fill the rest of your plate with either raw or cooked vegetables. You could also include a fruit or fruit salad after lunch or later as a mid-afternoon snack.

The Mediterranean diet (which includes consumption of plenty of olives, olive oil, fish, fruit, vegetables and nuts) has long been associated with health benefits, particularly decreased risk of heart disease.

Olives are a rich source of healthy fats (monounsaturated) among other things. Although you shouldn’t eat excessive amounts of olives if you wish to shed some kilos, eating moderate amounts of olives (a handful) is healthy.
 

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