Building a Balanced Meal

Are you confused about how to put together a balanced meal? I certainly am! Social media and magazines don't help and seem to complicate nutrition at every step.

The good news is it doesn’t have to be this way. Let’s build a balanced plate together!

There are four basic components to a balanced meal. Look for sources that include:

• Protein

• Carbohydrate

• Healthy fat

• Lot’s of color

Let’s build this together. Breaking it down into steps will make it easier to understand:

Step 1:

Figure out what source of protein you want. It could be grilled chicken, beef, tofu, chickpeas, beans, salmon, etc.

Protein provides energy and increases satiety in meals. It’s made up of amino acids used by the body to build and repair things like muscles, bones, and hormones.

Step 2:

Pick a carb: Bread, brown rice, potato, noodles; you get the idea. Starchy vegetables like sweet potatoes, peas, and corn are always good options, as well.

Why carbohydrates? Carbohydrates are the body’s main source of energy. After we eat them, they get broken down into glucose (sugar molecules) that provide energy to vital organs like the heart and brain. There are two kinds of carbohydrates: simple carbs, which are broken down and used quickly; and complex carbs which take longer to digest and help to avoid spikes in blood sugar. The most important rule with carbs is quantity and quality. Be sure to choose the best carbs in the appropriate amounts.

Step 3:

Get some healthy fats in this meal to keep you full for a while. I love adding avocado to meals or a nut or seed to salads.

Consider walnuts in oatmeal or pumpkin seeds on a salad. What about adding a little sprinkle of sesame seeds to your avocado toast.

Healthy fats are slowly digested. They keep you fuller, for longer. Additionally, fats are necessary for the absorption of vitamins A, D, E and K, produce hormones, provide energy, support cell function, and help keep your body warm.

Step 4

Don’t forget to add some color to that plate! Think of eating the rainbow. Pick a fruit or veggie (or both) to add some awesome nutrients to your meal. For breakfast consider adding strawberries and blueberries to your oatmeal, while dinner could include green beans and carrots as a side.

Vitamins, minerals, and health promoting phytochemicals are abundant in colorful foods! These micronutrients are important for thousands of bodily processes like the formation of healthy teeth, hormones, and regulating your heartbeat, to name a few.

Take a look at the chart below to see how each colorful fruit and veggie can contribute to your health.

PORTIONS

It might be helpful to visualize the portion sizing on the plate and divide your meal this way. On an average day in the office, you divide your plate in half. Fill it with colorful fruits and veggies. Then, take the other half of the plate and divide that in half. Fill those two halves with starch, and protein. Take a look at the MyPlate, from USDA, below to see how it should look.

On a day with some exercise, you will definitely need some more carbohydrates for energy. Your plate might look like 1/3 colorful fruits and veggies, 1/3 carb, and 1/3 protein. See how the Athletes MyPlate looks a little different.

Experiment and figure out which combination works best for your lifestyle to keep you fueled and feeling good.

BONUS TIPS

Focus on adding things to your meal rather than removing items. For example, try adding a serving of vegetables (ex: broccoli) to your plate before completely removing your pasta. Both deserve to be on your plate.

Last, but not least, let's not forget hydration! Be sure to get adequate hydration throughout the day. Aim to drink ½ your bodyweight in ounces. For example, if you weigh 150 pounds, aim for 75 ounces of water daily. That’s only 9 cups per day!

Think this may be hard. One strategy is to take an existing habit and pair a new one with it. Try this: after brushing your teeth, instead of taking a sip of water to rinse your mouth, drink a whole 8 -12 oz glass. That’s going to get you 1 to 1 ½ glasses closer to your goal. If you brush your teeth twice, daily (and.. you should), that’s 2 to 3 cups towards your goal. Another strategy is to drink water with your meals.

Building a healthy meal doesn’t have to be boring. Have fun and experiment with new foods. What’s important is to include all the major food groups, watch portion sizes, and include lots of color. Practice these few steps and you’ll be almost certain to improve body functioning and overall health!

For more information, schedule a free initial discovery session with HKM Nutrition: Heidi McMahan MPH RDN LDN by clicking here,

Content contributed by Kieren Ritter. Kieren is an RD2B, studying nutrition at State University of New York, Plattsburgh. She is passionate about all things sports, outdoors and holistic health.