How To: Build a Balanced Meal in 4 Simple Steps!

Everyone is always talking about eating a balanced meal but what does that really mean?

There are 3 macronutrients our body needs to function: carbohydrates, proteins and fats. These nutrients are essential for our health and is what we need to fuel our bodies. These nutrients have many different function such as giving us energy, protection, muscle maintenance, cell structure and more. I will have another post where I go more in depth on why these nutrients are so important.

So with that being said let's talk about building a balanced meal! I don't want to say EVERY meal should have these components because we're human and things don't always go to plan. My recommendation would be to shoot for 1-2 meals a day containing these 4 components. I won't be saying how much of each you should be eating because every person is different and you should talk with a registered dietitian for a personalized meal plan.

1. Have a protein

Protein is important for filling us up and keeping us full. Protein also aids in keeping blood sugar low because there are no carbs or sugar in this macronutrient. Some types of protein you can incorporate are but not limited to: chicken, steak, pork, beans, chickpeas, peanut butter, eggs, fish, shellfish, tofu, lentils and more!

2. Add a carb

Carbohydrates are the bodies preferred fuel source. We are really good at using carbs for energy and the brain needs them to function (we could get into the whole keto diet topic but I'll save that for another post). Carbs should not be the main focus of your meal, they should be a side. If you want to be a superstar you can make your carb choices whole grains so you can boost your fiber intake! Here's a link to my post about the importance of fiber. Some examples of carbs you can incorporate in your diet are but not limited to: quinoa, rice, pasta, potatoes, corn, oats, bread, barley and more!

3. Load up on veggies and/or fruits

The great thing about fruits and vegetables is that they're really good for y0u and most are low in calories so you can pretty much eat as much as you want! Fruits and veggies contain micronutrients essential for our bodies to function and keep us healthy. It's important to eat fruits and vegetables daily to lead a healthy lifestyle. Depending on the meal your making, it might be better to add vegetables, fruit or even both! You can prepare your vegetables in many different ways such as grilling, steaming, roasting, pan frying or eating them raw. Some of my favorite veggies to incorporate into any meal are: brussel sprouts, green beans, onions, peas and squash! I love any kind of fruit and adding them to salads is a great way to get your fruits and veggies in at the same time.

4. A little bit of fat

Although fat seems to be on the chopping block in many diets, it is essential for a healthy body to function. Fat is the macronutrient with the most amount of calories and is why so many people choose to limit it. Like I said it is essential for healthy body functions, too much can have negative effects on your health like increasing your cholesterol levels and can lead to unwanted weight gain. With that being said, fat is good to incorporate in your meals and helps to keep us feeling full but watch how much you are adding. Some kinds of fats you can incorporate into your meals are: olive oil, avocado oil, nuts, seeds, avocados, cheese, and more!

These are just some basic components of a healthy meal but everyone's meals look different! I will share recipes in the future so you can have ideas on how to make these 4 things come together into a delicious dish.