29 Apr How to Build a Balanced Meal
Do you know the importance of eating a balanced diet but don’t know where to start? Look no further! Follow the steps outlined below and you will be creating healthy, balanced meals in no time!
For more information on the importance of eating a balanced diet, CLICK HERE.
Step 1: Fill Half your Plate with Vegetables
Fill half your plate up with your favourite non-starchy vegetables. This is your body’s source of fibre, helping keep you fuller for longer. The vegetables can be fresh, in the form of a salad, roasted or steamed, as long as they take up the greatest portion on your plate. Non-starchy vegetables include all vegetables except for potatoes, sweet potatoes, peas and corn. If you want to include starchy vegetables, include them in the carbohydrate section of your plate.
Step 2: Fill a Quarter of your Plate with Carbohydrates
Fill a quarter of your plate with complex (wholegrain) carbohydrates. This is your main energy source, giving your body the energy it needs to function at its best. Your choice of carbohydrate could include wholegrain bread, brown rice or wholegrain pasta. Additionally, could include the starchy vegetables as mentioned above.
Step 3: Fill a Quarter of your Plate with Proteins
Fill the other quarter of your plate with a lean protein. This is important for the growth and development of your muscles. It is important to choose lean cuts of protein, such as chicken, fish, lean beef mince and eggs, to avoid consuming excess salt and fat.
Step 4: Add a Small Portion of Healthy Fats
Aim for around a thumb sized portion of healthy fats per meal. These are important to reduce inflammation in the body. Healthy fats are those that are classified as unsaturated and could include extra virgin olive oil, avocado, nuts or seeds.
Step 5: Choose an Appropriate Beverage
The preferred beverage choice is water. Skip the sugary drinks and juices and opt for water, tea or coffee instead. Having at least one glass of water at every meal will help you to reach your daily goal of 2L of water per day.
Examples of Balanced Meals:
Below are examples of balanced meals you could have for breakfast, lunch and dinner.
Breakfast: Eggs on toast
- Wholegrain toast (carbohydrate)
- 2 boiled eggs (protein)
- Sauteed mushrooms and spinach (vegetables)
- Spread of avocado on the toast (healthy fats)
Lunch: Tuna wrap
- Wholegrain wrap (carbohydrate)
- Can of tuna (protein)
- Lettuce, cucumber, tomato, red onion (vegetables)
- Spread of tzatziki (healthy fats)
Dinner: Chicken and vegetable stir-fry
- Brown rice (carbohydrate)
- Diced chicken breast (protein)
- Combination of your favourite veg i.e., capsicum, carrots and broccoli (vegetables)
- Peanut sauce (healthy fats)
All meals can be enhanced by adding your favourite seasonings and herbs such as, paprika, parsley, cumin and more!
Don’t forget about fruits and dairy! You can add these into any meal or snack to meet your recommended daily intake of each!
Issy White
Nutritionist
References:
https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
https://habs.uq.edu.au/blog/2021/10/how-build-healthy-balanced-meal