When it comes to nutrition, one of the most important things is knowing how to build a balanced meal. When I first started my health journey, my dietician taught me how to exactly build a balanced meal each time. At first, I did it to manage my Type 2 Diabetes but now it has become part of my lifestyle. I’m able to look at plates, and determine if the meal is balanced or not, and after reading this I hope the same knowledge is passed down onto you as well.
Key Components of a Balanced Meal:
- Vegetables & Fruits – 50%
- Lean Protein – 25%
- Whole Grains – 25%
Steps to Build Your Plate:
- Complex Carbs: I always start my plate with my carbs. This can be your brown rice, couscous, or whatever carbs you are eating. Personally, I go with ½ Cup of Quinoa most of the time. Your carbs should make up a quarter of your entire plate.
- Protein: Just like your carbs, your protein should also make up a quarter of your plate. This could be chicken, fish, tofu or eggs, whichever you prefer.
- Veggies & Micronutrients: Half of your plate should be colourful veggies, micronutrients or fruits of your choice. This also includes leafy greens like spinach and lettuce as well as more common veggies like cucumbers or bell peppers. As a type 2 diabetic, I aim to avoid any starchy vegetables in my diet.
- Healthy Fats: You can always garnish your plate with a small amount of healthy fats, such as some olive oil.
Try to use whole grains over refined grains in your plates for added fiber. Fiber and protein together help with satiety giving you the feeling of being full for much longer. A balanced meal is also about proper portion control, so watch the amount of carbs and protein on your plate. When mixed with your vegetables, it tends to be quite a lot.