Eating a balanced diet is essential for maintaining good health, but it can sometimes feel overwhelming or just too difficult. However, creating a balanced plate doesn’t have to be complicated! This article will guide you through four simple steps to build a balanced plate that provides the necessary nutrients for your well-being.
Step 1: Fill half your plate with a variety of colourful vegetables.
Vegetables not only add vibrant colours to your plate but also provide essential nutrients that support overall health as they are packed with vitamins, minerals, and fibre. Aim to fill half of your plate with a variety of colourful options. Include leafy greens, such as spinach or kale, along with other vegetables like carrots, capsicums, or broccoli. If you’re someone who isn’t used to having half a plate it may sound overwhelming at first, so just start with one quarter, then work your way up to a third and before you know it half a plate will feel like the new normal.
Tip: to save time and energy prepping vegetables use convenient options like frozen veg, pre-made salad packets or pre-chopped roast vegetable mixes.
Step 2: Include a source of protein.
Protein is essential for building and repairing tissues in our bodies. Include a palm-sized portion of protein on your plate. Good options include lean meats like chicken, turkey, or fish. If you prefer plant-based sources, consider beans, lentils, tofu, or tempeh. These protein-rich foods help keep you feeling satisfied and supply the building blocks necessary for proper body function.
Step 3: Choose whole grains for sustained energy.
Whole grains provide complex carbohydrates, fibre, and various nutrients. Aim to include a quarter of your plate with whole grains. Opt for options like brown rice, quinoa, whole wheat bread, or whole grain pasta. These choices offer more fibre, which aids in digestion and helps maintain steady blood sugar levels. By choosing whole grains, you provide your body with sustained energy throughout the day.
Step 4: Don’t forget healthy fats.
Including healthy fats in your diet is important for nutrient absorption and overall well-being. Add a small portion of healthy fats to your plate. Examples include avocados, nuts, seeds, olive oil, or fatty fish like salmon. These fats provide essential fatty acids that support brain function, protect organs, and help regulate hormones. Just remember that fats are calorie-dense, so it’s important to be mindful of portion sizes.
Building a balanced plate doesn’t have to be complicated. By following these simple steps—filling half your plate with colourful vegetables, including a source of protein, choosing whole grains, and adding healthy fats—you can create a well-balanced meal that supports your overall health and well-being. Remember, small steps towards a balanced plate can make a big difference in your nutrition and overall health.
To get yourself started, try this Pesto chicken salad
TRY THIS WEEK’S RECIPE: Pesto chicken salad
Written by Andrea York (Accredited Practising Dietitian, Accredited Nutritionist from Healthy Lifestyles Australia)
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