In this short video, Dr. Chugh walks you through the plate method—half your plate with vibrant fruits and vegetables, a quarter with lean protein like chicken or beans, and a quarter with whole grains such as brown rice or potatoes. This straightforward approach keeps your energy steady, supports your immune system, and lowers your risk of chronic conditions. Watch below for his evidence-based recommendations, then check out the attached guide for meal ideas, snack swaps, and insights from Canada’s Food Guide.