What should a balanced meal look like?

Chances are you’ve heard of a balanced meal, but what does it actually mean? What does it include?

 A balanced plate involves

  • To feel satiated and “full” for longer

  • Gives the body what it needs to function optimally

  • Prevents a spike in blood sugar, and a crash later

For example, a bowl of oats or slice of toast without anything else added is primarily just carbohydrates, lacking protein, micronutrients and fats. Your body will burn through this so quickly that you’ll end up hungry, tired and struggling to focus soon after the meal.

Alternatively, a bowl of oats with sliced apple, a dollop of nut butter, cinnamon and a scoop of protein powder contains all the elements of a balanced meal. This will keep you satisfied, energised and focused hours after your meal, without a crash later in the day.

Balanced meals add up to form a balanced overall diet, which can reduce the risk of non-communicable diseases such as cardiovascular disease, type II diabetes and cancer, especially when paired with regular exercise.

There are 5 main elements to a balanced plate.

1.  Vegetables

Including a variety of vegetables provides nutrients, minerals and fibre, allowing optimal bodily functions.

Aim for half your plate to be vegetables, the more variety the better!

2.  Protein

Vital for growth & repair of body tissues, muscles and cells.

Aim for approximately ¼ of your plate to be protein.

For example:

  • Chicken

  • Seafood

  • Lean meat

  • Eggs

  • Lentils, chickpeas

  • Tofu

  • Good quality protein powder

3.  Carbohydrates

The body’s main source of energy. Your brain alone uses about 130g of carbohydrates a day just to function!

Aim for ¼ of your plate to be carbs, focusing on complex ones over simple.

Complex carbohydrates

  • Whole, unprocessed foods

  • Fruits, vegetables, grains

  • Contain fibre

  • Don’t spike blood sugar as much

  • Take your body longer to digest (feel more full)

Simple carbohydrates

  • Processed, refined foods

  • Sugars, juices, lollies

  • Vitamins & fibre removed

  • Spike blood sugar

  • Quickly digested

  • Hungry soon after consumption

4.  Fat

A healthy source of fats help stabilises blood sugar, promotes satiety, keeps you energised and plays various roles within the body such as helping to absorb certain vitamins.

On your plate, aim for about a thumb size (20-30g) of healthy fats.

This could include:

  • Avocado

  • Seeds

  • Nuts

  • Plant oils e.g. flaxseed oil, avocado oil

  • Fish

 5.  Flavour

Adding flavour in the form of herbs, seeds, nuts, spices or toppings generally adds nutritional value and improves satisfaction/enjoyment of the meal keeping you feeling full for longer!

This could include:

  • Fresh herbs (coriander, basil, rosemary etc.)

  • Spices (Chilli, cumin, pepper, paprika etc.)

  • Seeds (flaxseeds, sesame seeds etc.)

  • Nuts (Almonds, hazelnuts, cashews etc.)

  • Roasted chickpeas

  • Oils

  • Lemon juice

The amounts and ratios are slightly different for each person, but this is a good base to start off with! Your bodies nutritional needs depend on a range of factors including genetics, exercise, lifestyle, age, gender and body composition. Therefore, each person will need to alter these guidelines slightly to achieve their optimum diet and live a balanced lifestyle.

I mentally go through a checklist of elements for each meal, and do the best I can with what I have on hand. Every time I make a meal I think to myself:

  1. Have I included vegetables? Could I add some more variety?

  2. Do I have a source of protein?

  3. Is there an adequate amount of carbohydrates and fat?

  4. Could I add anything else to make this meal more satisfying or nutritious? Nuts, seeds, sauce, spices, fresh herbs?

This becomes second nature over time, and won’t take long as you prepare the meal. If you are beginning to implement healthier eating in your life, it may be beneficial to pop a physical checklist in your kitchen!

We must acknowledge that not every meal will tick all the boxes, and feelings of anxiety or guilt should not come with that. Sometimes meals are purely for satisfaction, rushed or imbalanced and that is perfectly okay!! The goal is to try your best and make the most of each situation, whether that is a quick breakfast of fruit or a completely balanced meal.

The goal is to shift the focus from “which foods should I cut out of my diet?” to “which foods can I add to make this more nutritious?

If you have any questions or if you would like to assess your nutritional health with me, you know where to find me ;)

Love,

Sarelle

Sarelle