Building Balanced Meals: A Guide to Nutritious Eating

 Eating well doesn’t have to be complicated, and building balanced meals can be a way to positively impact your health. In this blog post, we’ll explore the plate model and how you can use it as a guide to create nourishing and satisfying meals. 

The Plate Model: A Visual Guide 

Imagine dividing your plate into two quarters and one half. This visual representation may help you to structure your meals. We understand this plate model may be hard to apply in real life, here is a video to see the plate model in action. If you're trying to be mindful of your overall meal portions, it may help to be aware of the size of your plate. 

 Image sourced from: https://food-guide.canada.ca/en/

One-quarter of the plate: Protein Foods

Protein is an important player in our meals and snacks. It promotes satiety and helps keep you feeling fuller for longer. When choosing protein sources, consider opting for reduced-fat dairy products, and trimming visible fat from meat before cooking. Here are some examples of protein foods that fit within this quarter of the plate, another way to gauge the portion size can be by choosing something equivalent to the size of your palm - the size of your hand. Some examples include:

• 2 eggs 
• 120g tofu 
• 125g raw chicken 
• 170g raw fish
• 125g raw beef, lamb, or pork 
• 40g (around 2 slices) of reduced-fat cheese 
• ½ cup lentils, 4 bean mix

One-quarter of the plate: Quality Carbohydrates

Choosing quality carbohydrates is key for sustained energy and overall health and well-being. Look for ‘grainy’ ‘whole grain’ or low GI’ options as these tend to be higher in fibre and less refined. Aim to keep the portion of quality carbohydrates to about one-quarter of your plate or the size of your closed fist. Some examples include:

• 1 cup cooked wholemeal pasta or noodles
• 1 wholegrain bread roll or 2 slices of wholegrain bread 
• ¾ cup cooked quinoa or brown rice 
• 1 small-medium cooked potato or kumara 
• 1 medium corn cob

Half of the plate: Non-Starchy Vegetables

Non-starchy vegetables are lower in energy and high in essential nutrients and fibre. Loading your plate up with these is a great way to add volume and boost the nutritional value of your meals. Aim for two-three (or more!) servings of non-starchy vegetables at meals. Examples include:

• 1 cup of frozen mixed vegetables or a few different vegetables grated into meals
• 2 cups of mixed salad (lettuce, spinach, tomato etc)

Healthy Fats: The Missing Piece 

While they may not get a prominent spot in the plate model, healthy fats are an essential part of every meal. Unsaturated fats including monounsaturated and polyunsaturated fats are considered healthy fats. Unsaturated fats are often called ‘heart healthy’ fats, as choosing sources of fat from the list below instead of saturated fats such as butter, lard, and coconut oil can help to lower LDL-cholesterol levels. 

Incorporating small quantities of these can enhance the taste, satiety, and nutritional value of your meals. Here are some ways to include healthy fats in your meals:

• Cooking with extra virgin olive oil (EVOO)
• Preparing homemade dressings using EVOO
• Adding avocados, nuts, and seeds to your meals 
• Remember that some protein foods also contain higher amounts of both unsaturated and saturated fats

Fats are a bit higher in energy, so sticking to a smaller portion of these is recommended. Around the size of 1-2 thumb tips. 

Building balanced meals can be a daunting task, but it doesn’t need to be. The plate model can be an effective way to ensure you’re getting a variety of nutrients at every meal, supporting your overall health and well-being.