So often, I hear people say things like, “I had my protein for breakfast, carbs for lunch, and something else for dinner,” thinking they’re balancing out their meals. But honestly, they’re not. One of the most overlooked aspects of nutrition is the importance of having a balanced meal every single time you eat. But what does a truly balanced meal look like, and what does it consist of?
A balanced meal means including a carbohydrate, protein, and fat, along with fruits and vegetables, every time you sit down to eat. The reason for this is that the nutrients in your food work together when absorbed by your body, supporting everything from metabolic processes to cellular function. Having all of these nutrients at each meal helps with satiety, keeping you fuller for longer, providing steady energy, and helping you maintain a healthy weight.
Beyond just the basic macronutrients—carbs, proteins, and fats—you also want to make sure you’re including whole grains, legumes, nuts, seeds, dairy, and a wide variety of foods. This diversity ensures you’re getting a broader range of nutrients, as each food offers unique nutritional benefits. Switching up what you eat on a daily basis is key to meeting your body’s diverse needs and maintaining long-term health.
A balanced meal can look different depending on your personal preferences, but here are a few examples to give you an idea. For breakfast, you could have oatmeal made with milk (for protein and healthy fats), topped with berries and a sprinkle of chia seeds (for fiber and antioxidants). For lunch, a grilled chicken salad with mixed greens, quinoa (a whole grain), avocado (healthy fats), and a variety of colorful vegetables like bell peppers and tomatoes would make a well-rounded meal. For dinner, a plate of salmon (providing healthy omega-3 fats), roasted sweet potatoes (carbs), and steamed broccoli (vegetables) offers a satisfying balance. You can get creative with your meals while ensuring each food group is represented, keeping you nourished and energized throughout the day!
Need help crafting a balanced diet for your needs and goals? Go to MyPlate.gov to get started.
Overall, incorporating a balanced meal at every sitting is key to supporting your body’s overall health and ensuring you’re getting the nutrients you need. By including a mix of carbohydrates, proteins, fats, and a variety of fruits and vegetables, you set yourself up for sustained energy, better satiety, and long-term well-being. So, aim for diversity in your meals, and remember that balance isn’t just about what you eat, but how you fuel your body throughout the day.
Written By:
Nina Macali
