How to Build a Balanced Plate
Eating a balanced diet is essential for maintaining good health, managing energy levels, and preventing chronic diseases. But with so much information about nutrition, it can sometimes feel overwhelming to figure out what "balanced" really means. A simple way to approach healthy eating is to focus on building a balanced plate for every meal. This method helps ensure you're getting the right mix of nutrients without overthinking every bite.
Start with Vegetables
Vegetables should make up about half of your plate at each meal. They’re packed with vitamins, minerals, antioxidants, and fibre, all of which support a healthy immune system, digestion, and overall well-being. Non-starchy vegetables are particularly nutrient-dense and low in calories, making them the perfect foundation for a balanced meal.
Non-starchy vegetables to include:
Leafy greens (spinach, kale, arugula)
Broccoli, cauliflower, and Brussels sprouts
Bell peppers, carrots, zucchini, and cucumbers
Tomatoes, mushrooms, onions, and asparagus
How to incorporate more vegetables:
Fill half of your plate with a colourful variety of roasted, sautéed, or raw veggies.
Add a side salad with mixed greens and a light dressing.
Sneak extra veggies into soups, stews, or stir-fries.
Add Lean Protein
Protein is an essential macronutrient that helps build and repair tissues, supports muscle health, and keeps you feeling full longer. For a balanced plate, lean protein should take up about a quarter of your plate. This helps ensure you're getting enough protein without consuming excessive saturated fats, which can be harmful to heart health.
Lean protein sources to include:
Chicken, turkey, and lean cuts of beef or pork
Fish and seafood (like salmon, shrimp, or tuna)
Eggs
Plant-based options like tofu, tempeh, lentils, chickpeas, and black beans
How to incorporate lean protein:
Grill or bake chicken or fish and add it to your meal.
Toss tofu or beans into stir-fries, salads, or grain bowls.
Include hard-boiled eggs or lean deli meats in sandwiches or salads.
Carbohydrates
Carbohydrates are an important source of energy, and opting for whole grains or starchy vegetables ensures you get the fibre, vitamins, and minerals your body needs. These help regulate blood sugar and keep you full between meals. Whole grains or starchy vegetables should take up the other quarter of your plate.
Whole grains and starchy vegetables to include:
Whole grains: brown rice, quinoa, farro, barley, whole-wheat pasta, or oats
Starchy vegetables: sweet potatoes, regular potatoes, butternut squash, corn, or peas
How to include whole grains or starchy vegetables:
Cook a small portion of brown rice, quinoa, or whole-wheat pasta to fill a quarter of your plate.
Roast sweet potatoes or squash as a side dish.
Add whole-grain bread or tortillas to sandwiches or wraps.
Healthy Fats
Healthy fats are crucial for brain function, hormone production, and heart health. Including small amounts of healthy fats in your meals can also enhance the absorption of fat-soluble vitamins (A, D, E, and K). While fats are calorie-dense, they are important for a balanced plate, meaning healthy fats take up a small amount on your plate - the key is moderation.
Healthy fat sources to include:
Avocados
Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)
Olive oil, avocado oil, or flaxseed oil
Fatty fish like salmon or mackerel
Nut butters (almond, peanut, cashew)
How to include healthy fats:
Add sliced avocado to salads, sandwiches, or wraps.
Drizzle olive oil over roasted vegetables or use it as a salad dressing base.
Sprinkle nuts or seeds over yogurt, oatmeal, or grain bowls.
Example of a Balanced Plate
Here’s what a perfectly balanced plate might look like:
Vegetables: Steam tender-steam broccoli and spinach
Protein: Grilled salmon or tofu
Whole grains or starchy veggies: Quinoa or roasted sweet potatoes
Healthy fats: Drizzle of olive oil over the veggies or a small side of avocado slices