Whether I’m working with a client struggling with an eating disorder, diabetes or high blood pressure, it is likely that we will be talking about balanced eating at some point in our first session. I find this to be one of the fundamental pieces of healthy eating but also sometimes the easiest to forget. But don’t get me wrong, I haven’t always been the greatest at eating balanced myself either. I remember in college going a couple days at a time without eating a vegetable!
So, what do I mean by balanced nutrition? I first ask clients to think about balance among the food groups: starches, protein, fats, fruit and vegetables. We know that our bodies operate best when they receive a combination of nutrients spread out throughout the day. Hence why we have had the My Food Pyramid and My Plate concepts over the years. Here are some benefits that each of the food groups has to offer.
- Starches: provides the main source of energy in our diet, a good source of fiber and a wide range of vitamins and minerals
- Proteins: help us maintain our muscle mass and can help us feel full longer
- Vegetables and Fruit: excellent source of fiber, antioxidants, vitamins and minerals
- Fats: provide a great source of energy, help us feel full longer, help us absorb fat-soluble vitamins and much more!
I realize that this is a cursory summary of the benefits of each food group, and I hope to expand on each of these in future posts. Ok, back to balanced eating. I like to think of meals in this way:
- Starch
- Protein
- Fruit and/or Vegetable
- Fat
Balanced Meals
Here are some examples of balanced meals to help with your journey to balanced eating.
| Food Group | Yogurt Parfait | Sandwich | Stir-fry | Pizza w/ salad |
| Starch | Granola | Slices of bread | Rice | Crust |
| Protein | Yogurt | Meat, cheese | Chicken, meat | Cheese, meat |
| Fat | Nuts | Mayo, avocado | Oil, sauce | Dressing on salad |
| Fruit/Veg | Mixed berries | Lettuce, tomato | Mixed veggies | Salad veggies |
Whether you are working on making sure you’re getting the nutrients your body needs or think you need work on portion control, looking at the balance to your meals can be a great place to start. Do you need help with balanced eating or meal planning for you and your family? I would love to help- reach out and we can set up an appointment.