Building a Balanced Plate
By Paige Garrett Connelly, Integrative Health Coach
Balanced eating is often made out to be more complicated than it needs to be. Between counting macros, micros, calories, net carbs, and more…the laundry list of what we “should” be eating is endless.
That said, there is a simple method to making sure you’re getting in the key macro + micronutrients your body needs in order to thrive. Here’s how:
Aim to make ½ your plate vegetables (or fruit!) – by adding IN more nutrient-dense whole foods, you’ll naturally crowd out some of the less nutrient-dense foods (aka the “empty” calories)
Aim to make ¼ of your plate complex, fiber-packed carbohydrates – whether brown rice, whole grains, quinoa, a legume-based pasta, or sweet potatoes, these healthy carbs are what your body needs for energy (so don’t be afraid of them!)
The remaining ¼ of your plate should be protein – a good rule of thumb is aiming for a fistful of protein. This can be poultry, fish, eggs, nuts/seeds, or another plant-based protein source.
Lastly, make sure you’re getting in some healthy fats (e.g. avocado, nuts, olive oil, etc.) and the most important micronutrient – the satisfaction factor. This can be a handful of chips with your salad, a delicious sauce or dressing, some Greek yogurt in lieu of sour cream, fresh herbs, etc. Anything that kicks what you’re eating up a notch and makes it TRULY enjoyable to eat.
The above is a great method for breakfast, lunch, and dinner, but these principles can carry over into snacks too! Running out the door and in need of some fuel? Instead of just a banana or apple, try to pair your piece of fruit with some nut butter for added protein + healthy fats. By continuing to think about these balanced plate pillars, you’ll notice that you’re making healthier choices throughout the day and staying energized/sustained longer (as a balanced plate will prevent the energy spike and then crash, keeping your blood sugar levels stable all day long!).
Happy eating!