The Basics of Balanced Nutrition
Have you ever wondered what it means to eat a healthy, balanced diet? Although research in the nutrition world is ever-changing, the basics are simple. We can feel our best and enjoy more out of life when we make healthy food choices a part of our daily routine!
Let’s take a look at The Healthy Eating Plate to get a better idea of what a balanced plate at meal time might look like:
Copyright © 2011, Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard School of Public Health, www.thenutritionsource.org, and Harvard Health Publications, www.health.harvard.edu.
We can use this as a guide for creating healthy, balanced meals — served on a plate or packed in a lunch box. Stick a copy on the fridge for a great reminder!
Let’s break it down:
1. We want to make most of our meals vegetables and fruits
– ½ of the plate:
Shoot for color and variety. Think of making the plate look like a rainbow
2. Grab whole grains
– ¼ of the plate:
Whole grains like whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, like whole wheat pasta, have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains. We do not want our blood sugar to get too high or low so keeping it close to normal is important.
3. Protein Power
– ¼ of the plate:
Fish, chicken, beans, and nuts are protein sources that can be mixed into salads, and pair nicely with cooked vegetables.
4. Healthy plant oils
– in moderation:
Add healthy fats like olive, coconut, avocado, canola, soy, sunflower, peanut, and others to the plate. Peanut butter and apples pair well for a snack and avocado is a creamy and tasty snack packed with Omega’s, awesome for brain and heart health.
5. Drink water:
“Skip it” on the drinks sweetened with sugar. Flavor water using fruit and herbs to change it up!
6. Stay active:
The red person running across the Healthy Eating Plate is a reminder that staying active is also important for balanced health and well being. Keeping our fitness fun and moving for at least 30 minutes a day will keep us feeling fly!
To make healthy food choices, we can focus on balanced meals and shop (in the store or dining hall) based on food groups. Include vegetables, protein, healthy fat, and whole grains. By working with the basic food groups, we can easily prepare a complete meal that doesn’t require a lot of thought, like stir-fry with green vegetables and brown rice. Bon appetit!
Need more healthy tips and inspiration? Book an online training session with me, right here, right now.
