How To Build a Healthy, Balanced Meal (2024)

To celebrate National Nutrition Week (10-16 October, 2021), Masterof Dietetic Studiesstudent Patrick has put together an easy how-to for balanced, healthy meals.

There’s no one-size-fits-all approach to WHAT and HOW MUCH we should eat at each meal. It depends on your age, weight, physical activity level, and most importantly, what you LIKE to eat.

However, there are some basic steps that can be used to build a healthy, balanced meal that can be both tasty and easy to prepare. These guidelines are backed by a large body of research that suggests we will be healthier, have a lower risk of chronic disease, and will meet all of our nutritional requirements, if we follow them when preparing meals.

So, what are the steps to building a healthy meal?

STEP 1: FILL HALF OF YOUR PLATE WITH NON-STARCHY VEGETABLES

Non-starchy vegetables include any vegetables that aren’t potatoes, peas and corn. Starchy vegetables are a great source of nutrition, but they should be included in the carbohydrate portion.

Vegetables are important for a healthy diet because they’re packed with key vitamins and minerals that you won’t find in other food groups. They’re also a great source of fibre. Not only has fibre been shown to reduce your risk of chronic disease but it also keeps you fuller for longer. Non-starchy vegetables are very low in calories and energy – meaning you get a lot of bang for your buck per serve.

STEP 2: FILL ¼ OF YOUR PLATE WITH COMPLEX CARBOHYDRATES

Carbohydrates are the main source of energy in our diet, and they are also a great source of vitamins and minerals. However, not all carbohydrates are digested in the same way. It’s best to choose complex carbohydrates – this generally means carbohydrate-containing foods that are less processed. This can include wholegrain breads and cereals, the starchy vegetables we talked about above (potatoes, peas and corn), wholegrain pasta, brown rice and legumes.

STEP 3: FILL ¼ OF YOUR PLATE WITH A LEAN PROTEIN SOURCE

Protein is the building blocks for your body and a key part of any balanced diet. You can get a good source of lean protein from both animal foods – chicken, eggs, fish, lean beef, dairy – and from plant sources like tofu and legumes which includes foods like lentils, beans and chickpeas.

STEP 4: ADD A SMALL PORTION OF HEALTHY FATS

Fat is an important part of any balanced diet. However, like carbohydrates, it’s important to make sure we get the right type of fat. Unsaturated fats are linked to improved heart health and a lower risk of some chronic diseases. Good sources of unsaturated fats include extra virgin olive oil, nuts and seeds and avocado. Although fats are a key source of nutrients, it also has twice as much energy/calories per serve as carbohydrates and proteins, so we only need a small portion with each meal. Aim for about a thumbnail-sized portion of your fat source at each meal.

PUTTING IT ALL TOGETHER

Now that we know the four key steps to building a balanced meal, we can put them all together to create a delicious, healthy meal. The possibilities are endless!

Sometimes it’s better not to think of a plate when building the meals. If you’re preparing a pasta or curry, think of a chopping board and how much each portion would take up on the board.

Here are some examples to kickstart your journey to building healthy meals! Why not give them a try?

Breakfast:

Scrambled egg on toast

Non-starchy vegetables: spinach, tomato and mushroom

Complex carbohydrate: wholegrain toast

Lean protein: 1-2 eggs

Unsaturated Fat: Small spread of avocado

Lunch:

Vegetarian burrito bowl

Non-starchy vegetables: cherry tomatoes, corn, capsicum

Complex carbohydrate: brown rice

Lean protein: black beans

Unsaturated Fat: ¼ diced avocado

Dinner:

Spaghetti Bolognese

Non-starchy vegetables: onion, celery, canned tomatoes, zucchini, mushroom

Complex carbohydrate: wholegrain spaghetti

Lean protein: extra-lean beef mince

Unsaturated Fat: 1 tablespoon olive oil

How To Build a Healthy, Balanced Meal (2024)

FAQs

How To Build a Healthy, Balanced Meal? ›

The more veggies — and the greater the variety — the better. Potatoes and French fries don't count. Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats. Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice).

How do you get a healthy balanced diet? ›

8 tips for healthy eating
  1. Base your meals on higher fibre starchy carbohydrates. ...
  2. Eat lots of fruit and veg. ...
  3. Eat more fish, including a portion of oily fish. ...
  4. Cut down on saturated fat and sugar. ...
  5. Eat less salt: no more than 6g a day for adults. ...
  6. Get active and be a healthy weight. ...
  7. Do not get thirsty. ...
  8. Do not skip breakfast.

How to build a healthy balanced meal? ›

How To Build a Healthy, Balanced Meal
  1. STEP 1: FILL HALF OF YOUR PLATE WITH NON-STARCHY VEGETABLES. ...
  2. STEP 2: FILL ¼ OF YOUR PLATE WITH COMPLEX CARBOHYDRATES. ...
  3. STEP 3: FILL ¼ OF YOUR PLATE WITH A LEAN PROTEIN SOURCE. ...
  4. STEP 4: ADD A SMALL PORTION OF HEALTHY FATS.
Oct 11, 2021

What makes your meal healthy and balanced? ›

The Eatwell Guide shows that to have a healthy, balanced diet, people should try to: eat at least 5 portions of a variety of fruit and vegetables every day (see 5 A Day) base meals on higher fibre starchy foods like potatoes, bread, rice or pasta. have some dairy or dairy alternatives (such as soya drinks)

What are the 7 things you need in a balanced diet? ›

By having an idea of the balance in your diet, it should be easier to enjoy food and be healthy. There are seven essential factors for a balanced diet: carbs, protein, fat, fibre, vitamins, minerals and water. The rough percentage of daily calories that should come from each factor is shown in Table 10.

What is a well-balanced meal? ›

The good news is it's actually pretty simple. A balanced meal is a snapshot of a diet that covers the three core food groups. As seen on this portion plate, the balance is a quarter proteins, a quarter carbohydrates and half vegetables1.

What are the top 10 ways to stay healthy? ›

Let's look at 10 science-backed healthy choices you can make to help you thrive throughout your life.
  • Get moving. ...
  • Eat more whole foods (and less processed food) ...
  • If you smoke, try to quit. ...
  • Make sleep a priority. ...
  • Stay hydrated. ...
  • If you drink alcohol, do so responsibly. ...
  • Make preventive care a priority. ...
  • Know your numbers.
Feb 7, 2023

What is a complete meal? ›

The combination of a lean protein, slow digesting carbohydrates, healthy fats, and a micronutrient-rich vegetable round out a “complete” meal because it contains macronutrients and vitamins and minerals. These are essential nutrients.

What does a normal day of eating look like? ›

This passage by Ellen Sattyr sums up nicely what a normal day of eating looks like… “Normal eating is going to the table hungry and eating until you are satisfied. It is being able to choose the food you enjoy and eat it and truly get enough of it – not just stop eating because you think you should.

How to lead a healthy lifestyle? ›

Adopting just a few of these recommendations can go a long way to improving your physical and mental well-being.
  1. Maintain a healthy weight for you. ...
  2. Eat nourishing foods. ...
  3. Limit processed foods and sugar. ...
  4. Drink water and stay hydrated. ...
  5. Exercise regularly. ...
  6. Reduce sitting and screen time. ...
  7. Get outdoors daily. ...
  8. Get plenty of sleep.
Mar 6, 2024

How to get all nutrients in one day? ›

8 Tips to Ensure You're Getting Enough Daily Nutrients
  1. Eat a Variety of Fruits and Vegetables. ...
  2. Choose Nutrient-Dense Foods. ...
  3. Don't Neglect Protein. ...
  4. Bump Up Your Fiber. ...
  5. Stay Hydrated. ...
  6. Don't Forget About Fats. ...
  7. Limit Processed and Sugary Foods. ...
  8. Consider Dietary Supplements.

What are 5 balanced foods? ›

The 5 food groups are:
  • vegetables and legumes (beans)
  • fruit.
  • grains and cereals.
  • lean meat, poultry, fish, eggs, legumes (beans), tofu, nuts, seeds.
  • milk, cheese, yoghurt or alternatives.

Why is healthy eating important? ›

A healthy diet is essential for good health and nutrition. It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.

How to improve health naturally? ›

Path to improved health
  1. Eat healthy. What you eat is closely linked to your health. ...
  2. Get regular exercise. Exercise can help prevent heart disease, stroke, diabetes, and colon cancer. ...
  3. Lose weight if you're overweight. ...
  4. Protect your skin. ...
  5. Practice safe sex. ...
  6. Don't smoke or use tobacco. ...
  7. Limit how much alcohol you drink.
May 31, 2023

How much should you eat on a balanced diet? ›

Daily calorie requirements
AgeSedentary levelActive level
17-18 years2,4503,300
19-30 years2,5003,000
31-50 years2,3502,900
51-70 years2,1502,650
8 more rows

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