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How to get a balanced meal?
A balanced plate is a plate that contains all 3 macronutrients – Carbohydrates, Protein & Fat to optimize health.
Author: Ciara Nolan (RNutr)
Ciara is our in-house nutritionist at FITT Meals & has a MSc Human Nutrition.
We have always been encouraged to eat “balanced meals”, but what exactly does that mean & how do we do it?
In the most simplest of terms – a balanced plate is a plate that contains all 3 macronutrients: Carbohydrates, Protein & Fat.
Each macronutrient plays a different role in the body to optimize health, body composition, performance, energy levels and more.
Therefore, to arrange a balanced meal you need to ensure that your plate contains a food source from each of these macronutrients.
What health benefits do each of these macronutrients have & where can I find them?
Carbohydrates:
Carbohydrates are the body’s primary source of energy. Carbohydrate based foods also contain fibre which is essential for health and proper digestion.
You can find carbohydrates in food sources such as: bread, rice, pasta, fruit and vegetables, legumes and many other foods. It can be greatly beneficial to choose whole grain options where possible.
Protein:
Protein contains amino acids which are known as the “building blocks of our bodies”. They are responsible for many different functions within our body.
You can find proteins in food sources such as: red meat, chicken, fish, eggs, dairy products.
It is mainly found in animal products but can also be found in beans, peas, tofu and other soy based products.
Fat:
First things first – remember that dietary fat and body fat are not the same.
Dietary fat is important for proper hormone and nervous system functioning, fat soluble vitamin metabolism, cell functioning amongst others.
There are two main types of fat – saturated & unsaturated fat.
Healthy fats can be found in: Olive oil, avocado, oily fish, nuts & seeds.
Aiming to have the 3 macronutrients throughout the day for (breakfast, lunch & dinner) has many health benefits, such as:
– Ensures satiety and fullness
– Keeps blood sugars more stable
– Increases nutrient consumption
– Improves energy levels
Examples of a balanced plate:
– Baked Potato with Tuna & Cheese
– Chicken, Pasta & Vegetables
– Beef, Rice & Vegetables
– Omelette with veggies & a slice of toast with butter
Aiming to balance your plate can have a positive effect on your overall health by providing your body with adequate nutrients for proper optimal functioning.
Remember, it is not always going to be possible to do this 100% of the time, so please do not let it overwhelm you. It is a guideline to follow where possible!
