The Importance of Meal Balance: How to Build a Meal

You need a combination of carbohydrates, proteins, fats, vitamins and minerals to keep you healthy – the key is in how to balance these nutrients to make sure you’re not overdoing it in any one area.  Following the Balanced Plate Model teaches you how to easily control portion sizes and carbohydrates, and makes sure you’re getting all the nutrients your body needs in the right amounts.   It is a concept you can apply at home or when eating out. It divides your plate into three parts: ¼ of your plate will be protein, ¼ of your plate will be carbohydrate and ½ of your plate will be non-starchy vegetables.

Carbohydrates
• Brown rice, quinoa or other whole grain (1/3 cup cooked = 15 g carb)
• Whole wheat pasta (1/2 cup = 15 g carb)
• Yams or sweet potatoes (1/2 cup = 15g carb. Limit as they are moderate on GI).
• Whole grain bread (1 slice = 15-30 g carb depending on size)
• Corn, peas, winter squash (1/2 cup = 15g carb. Limit as they are moderate on GI).
• Whole fruit (1 small piece = 15 g carb)

• Legumes such as garbanzo, kidney, black, pinto, red beans (1/2 cup = 15 g carb)

• Potatoes (1/2 cup = 15 g carb.  Limit these to special occasions as they are very high on GI)

Protein
• Fish
• Chicken, lean beef or other meat
• Tofu or tempeh or edamame
• Eggs
• Cheese, plain yogurt ,cottage cheese
• Nut butters such as almond, peanut or cashew (limit to 2Tbsp for meals, 1 Tbsp for snacks as they are concentrated source of calories)

Non-Starchy Vegetables (1/2 cup cooked, 1 cup raw = 5 g carb, 25 cal)
You can stick with the old standbys of carrots, green beans and broccoli, or venture out into unfamiliar territory with these interesting vegetables:
• Broccoli rabe
• Bok choy
• Chard, kale, collards, beet and other leafy greens
• Brussels sprouts
• Golden beets
• Japanese or white eggplant

• Fat is also important and tends to follow protein (such as in eggs and fish) and can be used to cook vegetables or dress a salad.

• If you’re still hungry after you finish your plate, wait 5-10 minutes before you go back for more. You might actually be full and not know it, since it takes the brain a while to read the full stomach.

• To control carbs and calories, have seconds on vegetables only.

• Slow down and taste the flavors on your plate – food is to be enjoyed, appreciated and savored