Dietary Essentials: A Simple Guide to Building a Balanced Meal

Why Is a Balanced Meal Important?

A balanced meal ensures that you are nourishing your body with sufficient amount of nutrients to:

• Support energy levels and metabolism
• Promote stable blood sugar and prevent energy crashes
• Enhance digestion and gut health
• Support immune function
• Help manage weight and appetite by keeping you full and satisfied

Components of a Balanced Plate

When building your balanced plate, aim to include the following elements:

1. Quality Protein (¼ of your plate)

Protein is essential for muscle repair, hormone production, and overall cell function. It also helps keep you fuller for longer and provides sustained energy levels.

• Animal sources: Chicken, fish, eggs, lean beef, turkey
• Plant sources: Lentils, beans, tofu, tempeh, quinoa, nuts, and seeds

2. Fibre-Rich Complex Carbohydrates (¼ of your plate)

Carbohydrates provide energy and support brain function. Opt for complex, fibre-rich options to maintain stable blood sugar levels.

• Whole grains: Brown rice, quinoa, oats, whole wheat
• Starchy vegetables: Sweet potatoes, pumpkin, carrots
• Legumes: Chickpeas, black beans, lentils

3. Healthy Fats (A small portion of your plate)

Fat is an important part of any balanced diet and is essential for hormone production, brain function, and the absorption of fat-soluble vitamins. However, like carbohydrates, it’s important to make sure we get the right type of fat. Unsaturated fats are linked to improved heart health and a lower risk of some chronic diseases.

• Sources of unsaturated fats include: extra virgin olive oil, nuts and seeds and avocado

4. Non-Starchy Vegetables (½ of your plate)

Vegetables provide fiber, antioxidants, vitamins, and minerals that support digestion, immunity, and cellular function. Include a variety of colours to maximise nutrient diversity.

• Leafy greens: Spinach, kale, arugula, Romaine lettuce, Mustard greens
• Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage
• Other options: Peppers, cucumbers, zucchini, asparagus, tomatoes, eggplant, green beans, mushrooms, radishes, and many more!  

Tips for Creating a Balanced Meal

• Prioritise whole, minimally processed foods over refined and packaged options.
• Aim for variety to get a broad spectrum of nutrients.
• Balance your plate visually to ensure you’re getting enough protein, carbs, fats, and veggies.
• Practice mindful eating by chewing slowly and eating undistracted (no phones or TVs)

Building a balanced meal doesn’t have to be complicated. By focusing on quality protein, fibre-rich carbohydrates, healthy fats, and plenty of vegetables, you can create nourishing meals that will support your health goals. Start small by making simple swaps and gradually building meals that leave you feeling energized and satisfied!

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