How to Plan and Create Balanced Meals

Maintaining a healthy lifestyle goes beyond just hitting the gym; it also involves developing and adopting nourishing and well-rounded eating patterns. It's crucial to steer clear of restrictive diets and unrealistic, one-size-fits-all meal plans.

If you're seeking guidance in creating wholesome meals tailored to your unique needs, consider seeking nutrition counseling. from Anastasios Manessis, MD, and the registered dietitians at neXendo Wellness in Long Island City and Murray Hill, New York.

Whether your goals involve weight management, muscle building, or enhancing overall health and longevity, mastering the art of meal planning and creating balanced eating patterns is pivotal. In this blog, we'll walk you through the process of devising and crafting well-rounded meals to help you achieve your health and nutrition goals.

What belongs in a balanced meal?

A balanced meal consists of three components: carbohydrates, protein, and fats, along with a variety of crucial micronutrients, such as vitamins, minerals, and fiber. Here's a breakdown of each nutrient’s role:

Carbohydrates

Carbs are your body's primary energy source. They fuel your daily activities, brain function, and physical performance. The brain's energy needs are primarily met through the consumption of carbohydrates, specifically glucose. The exact amount of glucose the brain requires can vary depending on factors such as an individual's age, activity level, and overall health. However, on average, the brain needs about 120 grams of glucose per day to function optimally.

Incorporating complex carbohydrates into your diet, such as whole grains, vegetables, and fruits, is advisable as they provide a gradual release of energy, promoting stable blood sugar levels. Conversely, it's wise to limit the consumption of simple carbohydrates like white bread and pasta, as well as foods with added sugars like cakes and cookies.

It's worth noting that dairy products, including milk, yogurt, and cheese, fall into the carbohydrate category but also offer valuable protein. To maintain a healthier balance, opt for low-fat or non-fat dairy options to reduce saturated fat intake.

Protein

Protein plays a critical role in the body, as it is necessary for tissue repair and growth, hormone production, and the preservation of muscle mass. Moreover, meals rich in protein can foster a feeling of fullness and contentment, which can be beneficial for weight management. To meet your daily protein requirements, incorporate lean protein sources into every meal, such as poultry, eggs, fish, beans, and tofu. You can also consider using Greek yogurt and dairy milk due to their elevated protein content.

Plant-based sources of protein, like tofu, tempeh, nuts, seeds and legumes, are also important to incorporate into your diet. These are best paired with whole grains to enhance their protein content and ensure a more balanced and protein-rich meal.

Fats

Healthy fats are crucial for cell function, hormone production, and vitamin absorption. Incorporate sources of unsaturated fats, like avocados, nuts, seeds, and olive oil, into your meals while limiting saturated and trans fats, such as butter, shortening, and margarine.This can help improve blood cholesterol levels.

Nuts are also a protein-rich addition to meals. These versatile snacks can enhance flavor and texture while boosting protein content. Sprinkle chopped almonds on yogurt or add walnuts to salads for added protein alongside their other nutritional benefits.

Vitamins and minerals

Vitamins and minerals are micronutrients essential for maintaining good health and proper bodily functions. These organic and inorganic compounds serve as catalysts for various biochemical processes, ensuring that our bodies can efficiently convert food into energy, repair tissues, support immune function, and regulate numerous physiological activities. A well-balanced diet rich in a variety of foods, including fruits, vegetables, lean proteins, and whole grains, is crucial for obtaining the full spectrum of vitamins and minerals our bodies require to thrive. Meeting these nutritional needs is key to preventing deficiencies and promoting overall well-being.

Fruits and vegetables are rich sources of vitamins and minerals. A colorful selection of fruits and vegetables provides a variety of antioxidants that fight off disease and inflammation.

Fiber

Dietary fiber, a non-digestible carbohydrate found in plant-based foods like fruits, vegetables, whole grains, and legumes, is a fundamental component of a healthy diet. It plays a pivotal role in digestive health by promoting regular bowel movements, preventing constipation, and maintaining the integrity of the gastrointestinal tract. Fiber also helps stabilize blood sugar levels, lower cholesterol, and support weight management by promoting a feeling of fullness. Beyond these physical benefits, it nurtures the gut microbiome, fostering a balanced and thriving community of beneficial bacteria that contribute to overall well-being. In essence, including fiber-rich foods in your diet is essential for a healthy digestive system and can have far-reaching implications for your overall health.

Plan your meals like a pro

Now that you understand the main components of a well-balanced meal, it's time to put your knowledge into action. Use these helpful strategies to build a balanced breakfast, lunch, and dinner.

Keep it simple and follow the plate method for portions:

Protein should take up about a quarter of your plate
Add half a plate of non-starchy veggies
Use fiber-filled starchy veggies and/or whole-grains to fill the final quarter of your plate
Add a small amount of healthy fats such as olive oil
Add a piece of fruit with your meal or in between meals as a snack if hungry to get your recommended 2-4 servings/day

Vary your foods-don’t eat the same meals every day
Avoid beverages and foods with added sugars
Pairing carbohydrate foods with fat, protein, and fiber assists with blood glucose management
Flavor your food with spices or herbs rather than the salt shaker

Lastly, it's essential to be mindful of your portion sizes to prevent overindulging. A well-balanced meal should leave you feeling content without excessive fullness. If portion control is a challenge, opting for smaller plates can help manage your meal sizes. Remember, skipping meals is not advisable as it can lead to overeating and negatively impact your metabolism. Working with our dietitians can help you adjust your portions of food groups even further to assist with blood glucose management.

Need extra help?

Our expert physicians and dietitians at neXendo Wellness are happy to help you plan meals more effectively. To discuss your wellness goals and create a healthy diet, call neXendo Wellness or schedule your next visit online today.