5 Simple Steps to Create a Balanced Plate
Creating a balanced plate is key to nourishing your body and supporting your health goals. Whether you're planning meals for yourself or your family, these five steps will ensure your plate has the right mix of nutrients for energy, vitality, and satisfaction.
Step 1: Fiber
Fill half of your plate with fruits and vegetables for added fiber and nutrients.
Why it’s important: These nutrients support your immune system, digestion, and overall health.
Aim for a variety of colors to get a diverse range of nutrients, such as leafy greens, vibrant peppers, and juicy berries. These are called PHYTONUTRIENTS!
Eat your veggies first! This way, you fill up more on your fiber and phytonutrients, which will help control overindulging in simple carbohydrates.
Step 2: Lean Protein
Protein is essential for building and repairing tissues and keeping you full longer. Protein requirements differ for everyone! A good rule of thumb is to follow this equation: find your weight in kg, multiply your weight by 0.8 (if you are inactive), 1 (if you are moderately active), or 1.2 (if you are very active). That number will tell you the amount of grams your body requires for protein! Easy peasy.
Sources to include: chicken, fish, tofu, beans, lentils, eggs, and Greek yogurt.
Quick Tip: Choose grilled or baked options to keep meals healthy.
Step 3: Grains
The remaining quarter of your plate should be dedicated to complex carbohydrates. Complex carbohydrates take longer to digest, providing sustained energy release compared to simple carbohydrates (cookies, sugary drinks, etc.), which cause a fast spike in blood sugar because of rapid digestion.
Why it’s important: Whole grains and starchy vegetables provide sustained energy and fiber.
Examples: brown rice, quinoa, sweet potatoes, whole-grain bread, or oats.
Step 4: Healthy Fats
Healthy fats enhance flavor and provide essential fatty acids your body needs. Try to aim for unsaturated fats (considered healthier fats) because they can help improve blood cholesterol, reduce inflammation, stabilize heart rhythms, and support bodily functions.
Sources: Avocados, olive oil, nuts, seeds, and fatty fish like salmon.
Quick Tip: Use fats in moderation and incorporate them as dressings, toppings, or cooking oils.
Bonus Tips for Balanced Plates
Portion Control: Use smaller plates to avoid overeating while still feeling satisfied.
Meal Prepping: Plan your meals in advance to make healthy choices easier during busy days.
Listen to Your Body: Stop eating when you feel satisfied, not overly full.
