Balanced diet is crucial for maintaining good health, as it provides essential nutrients for growth, energy, and immune function. But you’ve probably heard about balanced diet since you were 8 ; . So, how do you build a balanced plate? And what makes it so important?
Well, if you want to have a balanced plate or diet, you need to include macros, also known as macronutrients. They include carbohydrates, protein, and fat, and they provide energy, support growth and repair, and help maintain overall health.
But, how do you know what to eat, and how do you learn to build a balanced plate that’ll nourish your body. This article covers the basics of macronutrients and will provide you with the simplest ways to build a balanced plate.
Firstly, what are macronutrients?
Macronutrients are the there main categories of nutrients that provide energy and support growth maintenance of the body. They are required in large amounts (hence the term “macro”), and make up the bulk of our daily calorie intake.
The three main categories of macronutrients are:
Carbohydrates: Carbs are the body’s primary source of energy. They come in two main forms, which are simple carbohydrates (sugars) and complex carbohydrates (starches and fibers). Sources of carbohydrates include grains, fruits, vegetables, and legumes.
Protein: It’s essential for building, repairing, and maintaining tissues in the body, including muscles, bones, skin, and hair. You can get proteins from meats, fish, eggs, dairy, legumes and nuts.
Fat: Fat is an important source of energy and helps the body absorb certain vitamins. There are two main types of fat, they are saturated and unsaturated fat. They’re in foods like oils, nuts, seeds, avocados and fatty fish.
How to understand Macronutrient Ratios
To simply put it, macronutrient refers to the amount of each macronutrient that goes into your diet. A balanced diet typically consists of:
- Carbohydrates: 45 to 65 percent of your daily calories.
- Protein: It should be about 15-25 percent of your daily calorie intake.
- Fat: About 20 to 30 percent of your daily calories.
Let’s expatiate a little more:
For example, if your daily calorie needs are 2,000 calories, your macronutrient ratios could look like this:
- Carbs: 225g-335g ( that is 45 to 65% of 2000 calories)
- Protein: 75-125 g (15-35% of 2000 calories)
- Fat: 40 to 70g (20-35% of 2,000 calories)
Understand that your balanced plate can look different from the example I just stated, and that’s okay. If you want a more personal approach to building a balanced plate, you can consult a nutritionist or dietitian for advice.
That said, you can still map out your macronutrient levels with this article, as it is a simple guide for you to understand the basics of macronutrients. Therefore, you can start small, and go from there.
Building a balanced plate
To build a balanced plate is not as complicated as you think it is, if you use the “plate model” it can make the process easier. All you need to do is divide your plate into sections (4) , like this:
1 . Protein: (25-30% of the plate)
2 . Complex carbohydrates (40 – 50% of the plate.
3 . Vegetables ( 20-30% the plate)
4 . Healthy fats (10 to 20 % of a plate)
Now how do you actually make lunch for example, here’s what to put in each section
Let’s start with protein
You can choose from foods like:
- Grilled fish
- Beans or lentils
- Tofu or tempeh
- Eggs or Greek yogurt
Then complex carbohydrates
- Brown rice or quinoa
- Whole grain bread or pasta
- Oats or barley
- Fruits like apples or berries
Vegetables
- Leafy greens
- Tomatoes or cucumbers
- Broccoli, bell peppers, or carrots
- Mushrooms or avocado
Healthy fats
- Nuts and seeds like almonds or chia seeds
- Olive oil or coconut oil
- Avocado or guacamole
Example of a balanced plate
Here’s an example of what a balanced plate can look like, or your lunch menu
- Grilled chicken breast (for protein)
- Brown rice and roasted vegetables (complex carbohydrates and vegetables)
- Sliced avocado (as healthy fats)
There you have it, a healthy and balanced lunch, breakfast or dinner.
Although, you need to remember that building a balanced meal is all about variety and portion control. Because even though these foods are a part of a balanced diet, they still contain calories, and it is crucial that you don’t overdo it. That said, it’s also important to experiment with different foods and find what works best for you. You know why? Because your macros can look different from others, but it doesn’t make it any less healthy. What matters is that you’re eating well and staying within your calorie range.
Tips for maintaining a balanced diet
You don’t have to do too much to maintain a balanced diet, with a few things you’ll be fine. Here are key things you need to do to help you maintain a healthy diet:
- Explore and eat a variety of whole foods, including fruits, vegetables, whole grains, proteins and healthy fats.
- Watch your portable sizes, so you can maintain a healthy weight and support your overall health.
- Reduce the amount of processed foods and high-calorie foods, so you don’t disrupt macronutrient balances
- Stay hydrated by drinking plenty of water throughout the day.
In conclusion
The importance of building a balanced plate is a simple and effective way to ensure you’re getting the nutrients your body needs to work properly. When you divide your plate into sections and fill them with a different types of protein, healthy fats, vegetables and complex carbs, you’ll be sure to maintain a healthy diet, and good health. Lastly, remember to always have variety and eat in moderation, so you can maintain a healthy lifestyle. And most importantly, don’t forget to have fun with it all, and don’t overthink it, you’ll be fine!
