A satisfying bowl can be built from a few adaptable components: vegetables or fruit, a whole-grain or other fibre-rich base, a protein source and a small amount of flavourful fat or dressing.

Think roasted vegetables with brown rice and chickpeas, or leafy greens with quinoa, tofu and seeds. The point is variety rather than a rigid formula.

WHO guidance emphasises dietary diversity and recommends that carbohydrates come primarily from whole grains, vegetables, fruits and pulses. A wide variety of nutritious foods helps people meet vitamin and mineral needs.

Portion needs differ with age, body size, activity and health. Treat the bowl as a practical structure, not a universal prescription.