How To Build A Balanced Plate
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How To Build A Balanced Plate
Do you know how to create a well-balanced meal that supports your health? The easiest way to achieve this is using a balanced plate approach. This basic formula helps you to create meals that are nourishing in a consistent, sustainable way.
No idea how to build a balanced plate? Let me walk you through it.
Why is a balanced plate important?
First up, let’s touch on why you want to use the balanced plate approach if you’re looking to work on any health goals.
A balanced plate incorporates the vital components we need in order to not only survive, but also thrive. When you use a balanced plate, you’ll find yourself feeling satiated and satisfied after meals. A balanced plate incorporates the macronutrients you need for growth, repair and energy, as well as micronutrients that keep us happy and healthy.
And the best part? There is no need to follow a diet plan, detox or detailed protocol. This makes it friendly to beginners as well as seasoned health and fitness lovers.
What does a balanced plate look like?
To create a balanced plate, we want to look at ticking off the macronutrients, as well as including micronutrients. It goes hand-in-hand with tracking portions, so make sure you give this article a read if you’re unfamiliar with how to measure out portions for different food types!
The basis of a balanced plate is:
Protein
Fat
Carbohydrates (starchy and fibre-rich)
Flavour
Let’s take a closer look at each and how to incorporate them into your meals.
Protein
The first must-have on your plate is a serving of protein. Depending on your body and fitness goals, you’re looking at a serving size of 1-2 palm-size portions per meal.
My top choices for protein include salmon, barramundi, chicken and whey protein for sweet dishes. However, there are countless options out there depending on your goals and taste preferences!
Protein is particularly important at breakfast, as it sets us up for a healthy day and minimises cravings – check this out for some protein-rich breakfast ideas.
Fat
Although fat is calorie-dense, it is still essential for well-being. Your brain, your cells, your hormones and your skin all rely on healthy fats to function properly. So we want to make sure your plate includes fat, without going overboard on the serving size!
A standard serving of fat is around 10-20g, or the size of your thumb. However, you may want to tweak this for pre and post-workout meals.
Starchy carbohydrates
Repeat after me: starchy carbohydrates are not the enemy. In fact, they can be an incredible boost if you consume the right carbs at the right times! For carbs, a serving size is around 20-35g – roughly the size of your hand when cupped. You’ll be looking at 1-2 serves at each meal, depending on your goals.
For those who are looking to hit health and fitness goals and train regularly, you’ll want to include more of your carbs in pre and post-workout meals/snacks. That way, you’re ensuring you have plenty of energy to train and replenish your reserves afterwards.
Starchy carbohydrates include:
Grains and grain products such as rice, pasta and bread
Pseudo-grains such as quinoa and buckwheat
Starchy vegetables such as potato and sweet potato
High-sugar fruits such as banana and mango
High fibre carbohydrates
These take up the biggest area on your balanced plate – the more, the better!
Unlike starchy carbs, these are on your plate for their fibre, water and micronutrient content. They will keep you feeling fuller for longer, support optimal digestion, and supply you with vitamins, minerals and antioxidants that are essential for well-being.
And you might have guessed it – we’re talking about your non-starchy veg here (plus low-sugar fruit and/or fresh herbs if you’ve included them!) For bonus points, aim for at least 3 different colours of plants to maximise your nutrient variety.
Flavour
One of the biggest mistakes I see people making when they are trying to hit their health and fitness goals? Making themselves bland, unappealing meals with the ‘right’ macros. This is an unsustainable approach, and it’s not even necessary.
That’s why I always encourage my clients to include plenty of flavour in their meals. The good thing is that you can do this without adding a heap of extra calories. Think:
Herbs (fresh or dried)
Spices (fresh or dried)
Lemon or lime juice
Stock/bone broth (watch the sodium content)
Vinegar
A sprinkle of salt and pepper
Low-calorie sauces such as salsa – try my homemade salsa recipe here
A combination of the above – for example, you can make your own dressing with a drizzle of oil, some lemon juice and your favourite herb/spice blend
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Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
Here I share healthy recipe ideas, training plans, and nutrition & wellness advice you need to know.
Check out my free guide to healthy eating to design your own version of a healthy lifestyle so that you can feel energised and vibrant, or hire me to work my magic on your health through mindset, nutrition, and movement.
While we make every effort to make sure the information in this website is accurate and informative, the information does not take the place of medical advice.