Build a Balanced Meal

10 Jul

Photo by August de Richelieu from Pexels

A balanced diet is key for our health and well-being. However, with so much information out there, it can be challenging to determine what truly constitutes a balanced meal. That’s why I’ve created a step-by-step guide to help you effortlessly build meals that suit your needs and promote a healthy lifestyle.

What is a balanced diet?

A balanced diet encompasses a diverse array of foods, ensuring our bodies receive the essential nutrients, vitamins, and minerals needed to thrive.

Specifically, it consists of 5 key food groups: fruits and vegetables, protein, carbohydrates, healthy fats, and dairy or dairy alternatives. Together, these groups support optimal health and well-being.

Why is having a balanced diet important?

A balanced diet is essential for maintaining good health and proper nutrition.

By incorporating a wide variety of foods, we increase our chances of meeting important nutrient requirements, ultimately getting the most benefits we can from food.

One significant perk of balanced meals is feeling satisfied after a meal. This is because the combination of different food groups slows digestion and helps us feel full for longer. This not only helps control hunger, but also supports sustained energy throughout the day, as the nutrients are released gradually, providing a more stable fuel source.

Moreover, a balanced diet plays a crucial role in keeping us healthy and preventing diet-related illnesses, such as heart disease, type 2 diabetes, and certain cancers.

Building a balanced meal: a step-by-step guide.

Let’s take a step-by-step approach to building a ‘typical’ balanced meal. Keep in mind a balanced meal can look different for everyone as we are all individuals and our needs vary, so this is just a guideline to help get started and find what works for you.

Protein

Begin by choosing a source of protein, which should occupy about 1/4 of your plate. A standard portion is roughly the size of your palm.

Proteins are important for muscle growth and repair, movement, digestion, fullness and just overall body function.

Opt for lean sources such as chicken, fish, eggs, beans, lentils, pulses, or tofu. It's wise to limit red and processed meats, as high consumption is linked to an increased risk of certain cancers.

Carbohydrates

Next, dedicate another 1/4 of your plate to complex carbohydrates, a portion is approximately the size of a handful.

Carbohydrates offer sustained energy, fibre, and essential nutrients.

Choose options like brown rice, whole-grain pasta, potatoes, sweet potatoes, quinoa, oats, spelt, barley or wholegrain bread.

Fruit & vegetables

Fill 1/2 of your plate with a variety of fruits and vegetables. Try to aim for at least 5 portions a day.

These foods are rich in vitamins, minerals, and fibre. A colourful mix ensures you receive a broad spectrum of nutrients. Fresh, frozen, canned, or dried - every form counts! Plus you can eat plenty to help you feel fuller!

Examples are broccoli, spinach, carrots, peppers, melon, cabbage, apricots, squash, apples, pears, peaches, berries, cauliflower, and the list goes on.

Healthy fats

Add a small amount of healthy fats, about the size of your thumb, prioritising unsaturated fats.

Fats are essential for absorbing fat-soluble vitamins (A, D, E, and K), promoting satiety, and supporting heart and brain health.

Good sources include nuts, seeds, avocados, and plant-based oils like olive or rapeseed oil. Use these in cooking or as dressings.

Dairy and/or alternatives

Include some dairy or fortified dairy alternatives in your meals, though it’s not necessary for every meal.

These provide vital nutrients for bone health and are a source of many vitamins, minerals and some protein.

Options include milk, cheese, yogurt, kefir, and cream cheese. If opting for alternatives, include drinks and yoghurts made from soya, nuts, oat, rice, quinoa, coconut and peas, and choose those fortified with calcium and B12.

Hydration

Don’t forget to drink plenty of water throughout the day! Meal times are an excellent opportunity to hydrate.

Now remember, a balanced meal looks different for everyone and can change from day to day or meal to meal. What I’ve shared is just a guideline to help you, but there’s no need to overthink it. Food is more than just nutrients, it’s meant to be enjoyed. So if you want something a bit more sugary or salty, go for it. Everything in moderation is where it’s at - enjoying a variety of foods is what really matters!

How many portions a day?

Now that we’ve covered the step-by-step process for creating a balanced and satisfying meal, let’s explore the recommended portion sizes for these food groups to aim for in a single day.

Fruits and vegetables - 5 or more

Protein - 2-3 portions

Carbohydrates - 3-4 portions

Healthy fats - small amounts

Dairy and/or alternatives - 2-3 portions

Water - 6-8 glasses

What’s the take-home?

A balanced diet is key for promoting good nutrition, health and overall well-being. It supplies us with a variety of nutrients, provides sustained energy throughout the day, helps us feel full for longer and supports our health.
To build a balanced meal, a useful guideline is to fill 1/4 of your plate with protein, another 1/4 with complex carbohydrates, and 1/2 with fruits and vegetables. Additionally, adding small amounts of healthy fats and dairy or dairy alternatives can enhance nutritional value.
Remember, a balanced meal can look different for everyone, as our individual needs vary. It’s important to find what works best for you.
Listen to your body and aim for variety in your diet. While nourishing foods are vital, remember that eating well is not about perfection - it's about finding balance.