Building a Balanced Plate with Whole Foods at Every Meal

It’s tempting to rely on quick-fix meals and processed snacks, but true health and vitality are found in the simplicity of whole foods. Whole foods are ingredients as close to their natural state as possible—think fresh fruits, vegetables, whole grains, lean proteins, and healthy fats. By building a balanced plate with these nourishing foods at every meal, you’re fueling your body and supporting your overall well-being.

But what does a balanced plate actually look like?

Let’s break it down in a way that’s easy to understand and simple to implement in your daily life:

1) The Foundation of Your Plate: Vegetables and Fruits

Vegetables and fruits should make up about half of your plate. These colorful, nutrient-dense foods are packed with vitamins, minerals, fiber, and antioxidants, all essential for keeping your body functioning at its best. When choosing vegetables, aim for a variety of colors—each color represents different nutrients that your body needs.

Vegetables and fruits provide essential nutrients like vitamin C, potassium, and dietary fiber. They are also low in calories, making them a great choice for maintaining a healthy weight.

Practical Tips:

• Add a handful of spinach or kale to your smoothie at breakfast, or enjoy a bowl of berries alongside your oatmeal.
• Opt for a big salad loaded with various veggies for lunch, or add sliced avocado and tomato to your sandwich.
• At dinner, make half of your plate non-starchy vegetables like broccoli, zucchini, or green beans, and add a side of fruit for dessert.

2) The Protein Power: Lean Proteins

Protein is essential for building and repairing tissues, supporting immune function, and keeping you feeling full and satisfied. About a quarter of your plate should be dedicated to lean proteins, such as chicken, fish, eggs, beans, or tofu.

Lean proteins are packed with essential amino acids, the building blocks of your body. They help with muscle repair and hormone production and provide sustained energy throughout the day.

Practical Tips:

• Include eggs, Greek yogurt, or a plant-based protein smoothie at breakfast.
• Add grilled chicken, fish, or a handful of beans to your salad or wrap for lunch.
• At dinner, choose lean cuts of meat, fish, or a plant-based protein source like lentils or quinoa.

3) The Energy Source: Whole Grains and Starchy Vegetables

Whole grains and starchy vegetables provide the complex carbohydrates your body needs for energy. These should make up the remaining quarter of your plate. Whole grains include brown rice, quinoa, and oats, while starchy vegetables include potatoes, sweet potatoes, and squash.

Whole grains and starchy vegetables are rich in fiber, vitamins, and minerals. They help regulate blood sugar levels and steady your energy throughout the day.

Practical Tips:

• Enjoy whole-grain toast with avocado or a bowl of steel-cut oats topped with nuts and seeds at breakfast.
• Try a quinoa salad or a wrap made with whole-grain tortillas for lunch.
• Add a serving of roasted sweet potatoes or brown rice to your plate for dinner.

4) The Healthy Fats: Oils, Nuts, and Seeds

Healthy fats are crucial for brain health, hormone production, and absorbing fat-soluble vitamins like A, D, E, and K. These fats should be included in moderate amounts across your meals. Healthy fats support cardiovascular health, reduce inflammation, and help you feel satisfied after meals.

How to Do It:

• Add a spoonful of nut butter to your smoothie or oatmeal at breakfast.
• For lunch, drizzle olive oil over your salad or add a few slices of avocado.
• At dinner, cook with healthy oils like olive or coconut oil, and sprinkle nuts or seeds over your dish for added crunch.

5) The Extras: Herbs, Spices, and Flavor Boosters

Don’t forget to add flavor with herbs, spices, and other natural seasonings. They make your meals more enjoyable, and many herbs and spices also have powerful health benefits.

Herbs and spices can enhance digestion, reduce inflammation, and boost your immune system. Plus, they make healthy eating more fun and flavorful.

Practical Tip:

• At any meal, add fresh herbs like basil, cilantro, or parsley, or sprinkle spices like turmeric, cinnamon, or black pepper to enhance your dish's taste and nutritional profile.

Building a balanced plate with whole foods doesn’t have to be complicated or time-consuming. The key is to focus on variety, color, and portion balance. By ensuring half of your plate is filled with vegetables and fruits, a quarter with lean proteins, and the remaining quarter with whole grains or starchy vegetables, you’re creating a nutritious and satisfying meal.

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"Information courtesy of www.mebykatie.com; Katie Marshall is a certified Medical Esthetician, Acne Specialist, Functional Nutrition Counsellor, Holistic Chef, and Integrative Nutrition Health Coach. Specializing in skin health, gut health, hormone health, and the whole body. The basic premise is that functional nutrition gets to the root of the problem and resolves the actual problem. This differs from conventional medicine, which prescribes multiple meds to deal with symptoms, with little regard for resolving the root cause of the symptoms. Functional nutrition is more personalized, customized, and holistic. My job is to work with your medical team and advocate for you if necessary."   

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