How to Build a Balanced Meal

Do you often try to create healthy meals and end up feeling overwhelmed, maybe even stumped? This blog post will focus on four steps you can take to build a nutritious and balanced meal. In simple terms a balanced meal is one that provides you with carbohydrates, fats, and proteins. These three components are called macronutrients, think of them as the foundation of a meal. Each macronutrient supplies your body with what it needs to keep going and growing! These macronutrients will be the focus of this step by step guide. Next, you might be thinking why does a balanced meal really matter? Well, a meal that is properly balanced:

1. Helps keep you full and satisfied.
2. Helps you avoid crashes shortly after eating.
3. Keeps cravings at bay.
4. Provides lasting energy.
5. Helps ensure you get the most nutrients throughout the day.
6. Keeps blood sugars stabilized.

It is common to think that the first step towards creating a “healthy” meal would be to cut out certain foods but, in fact the key is to include more variety! One macronutrient eaten alone is not necessarily better. Think of carbohydrates, proteins and fats as pieces of a puzzle. When paired together the puzzle (our meals) are complete. Each step below fills your plate with one or more macronutrients. Some foods may fit into multiple categories supplying your needs in various ways.

Step one is to fill half your plate with a vegetable and/or fruit of choice. When filling your plate with fruit and vegetables, aim for about two handfuls. Vegetables and fruits are indeed a source of carbohydrates. These carbohydrates are filling, low calorie, high in fiber and high in antioxidants! I always emphasize their impact on health and how life changing it can truly be when you make it a habit to include half a plate of fruits/vegetables at each meal. Just to list a few benefits of fruits and vegetables: they have anti-inflammatory properties, strengthen our immune system, add to our daily fiber intake, supply our bodies with vitamins, and promote healthy digestion to avoid constipation.

Step two  is to choose a protein. ¼ of our plate should be protein. A fist full of protein is a good goal. Aim for a minimum of twenty grams per meal.  Protein choices are seafood, lamb, beef, chicken, tofu, eggs, legumes, greek yogurts, nuts, cottage cheese, turkey, and other dairy items.

Consuming adequate protein in your diet helps keep you satiated longer, balances blood sugars and curbs cravings. It is also essential for growth/development and repairs cells and tissue. Lastly, it plays an important role in blood clotting, fluid/electrolyte balance, and  immune response.

Step three is choosing our carbohydrate option for the meal. When choosing a carbohydrate like pasta or potatoes aim for a palmful. Rice, beans, pasta, bread, potatoes, and corn are considered carbohydrate choices. The idea is to fill ¼ of your plate with these carbohydrates. They supply abundant energy for our bodies but are not needed in high amounts if most of our day is spent sitting and being sedentary. Our activity level plays a big role in the amount of carbohydrates our bodies need each meal. Aim for carbohydrates that are whole grain and higher in fiber. Limit choices that are refined like sweetened cereals or white bagels.

Step four is to make sure our meal contains a good course of fat. Some examples of healthy fat options are avocado oil, olive oil, olives, coconut oil, avocados, nuts/seeds, salmon, beef, butter and other whole fat dairy products.  Fat from foods keeps us full and aids in vitamin absorption. It also supports brain and heart health. Fats can be added to meals as a topping, like peanut butter over yogurt, or incorporated into meals as an ingredient, like oil or butter. Then there are foods that are naturally higher in fat like meats, cheeses, whole milk, and nuts/seeds. Aim for at least one source of fat in each meal.

Let’s put these steps into practice to complete a full day of meals. Let’s keep in mind the way our plate is split into four categories: Vegetables/fruits, proteins, carbohydrates, fats. As long as you follow the simple steps mentioned above you will be able to create balanced meals throughout the day.