Every single person has different food preferences and caloric and nutritional needs than others, but knowing the basic strategies for preparing a balanced meal can be of benefit to anyone. Balanced meals provide essential nutrients from various food groups, and can help you lose weight, improve cardiovascular function, and reduce the risks or side effects of many chronic conditions.
Steps
Method 1 of 3: Choose Foods Belonging to Different Food Groups
Step 1. To make a balanced meal, half of the plate should be fruit and vegetables
Aim to eat 5 servings a day.
- You can eat fresh, frozen or canned fruit or vegetables, without adding other ingredients (such as sugar or salt).
- The equivalent of a fresh fruit would be a glass of pure fruit juice or a handful of dried fruit. The equivalent of a serving of raw or cooked vegetables would be a glass of vegetable juice.
- Choose vegetables and greens of various types: dark leafy vegetables, red and orange vegetables, legumes (such as beans and peas), starchy vegetables, and so on.
Step 2. Eat whole grains, which should make up about a quarter of a balanced meal
At least half of the grains should be whole grain (not refined). Grains include food made from wheat, rice, oats, cornmeal, barley, and so on.
- For example, bread, pasta, oatmeal, breakfast cereals, tortillas and semolina belong to the cereal group.
- Whole grains contain all the components of the grain. Examples include wholemeal flour, brown rice, oats, wholemeal corn flour and bulgur. Read the labels of the foods you want to buy to make sure they are whole and prefer them to refined products, such as white bread, white rice, and so on.
- Aim to eat a minimum of 85-120 grams of grains per day, remembering that the recommended amount for adults is 170-230 grams. For example, you can eat 30 grams of pasta, rice or oatmeal, 1 slice of bread, ½ English scone, or 1 cup of whole grain breakfast cereal.
Step 3. Vary your protein sources to get more nutrients
Protein should make up about a quarter of the plate to make a balanced meal.
- Eat both animal and plant proteins. The former include meat, poultry, fish and eggs, the latter legumes, nuts, seeds and soy. Choose several at each meal to get a good variety.
- Aim for 140-170 grams of protein foods per day. For example, you could eat 30 grams of lean meat, poultry or fish, 50 grams of cooked legumes or tofu.
- Remember that proteins such as those contained in fish, nuts and seeds are also good sources of oils, equally essential for a balanced meal.
- Buy low-fat, low-sodium red meat and poultry. Eat unsalted nuts and seeds.
Step 4. Add skim dairy products to get calcium and other nutrients found in cow's milk
Prefer the low-fat versions.
- Consume about 3 servings of dairy products per day. One serving is equivalent to a cup of milk (including soy) or a jar of yogurt. Eat 40g of plain cheese or 60g of processed cheese.
- Dairy products generally incorporate all foods derived from cow's milk. However, foods such as butter, cream cheese and cream are usually not included in this group for nutritional reasons, as they are low in calcium.
Method 2 of 3: Prepare Balanced Meals
Step 1. Have a hearty breakfast
To get your metabolism going, prepare your first meal of the day with foods from various food groups.
- Eat milk and cereals (you can choose the classic breakfast ones or make a soup), pieces of fresh and dried fruit or seeds. It is an easy to make and complete breakfast, in fact it has cereals, milk, fruit and proteins. Avoid sugary grains and fruits.
- If you want a hot breakfast, make an omelet with 2 eggs or ½ cup of an egg substitute, 100 grams of vegetables (such as broccoli, peppers, and diced onions), and 30 grams of low-fat cheese. Serve with a wholemeal English scone.
Step 2. Plan ahead for lunch and dinner
Once a week, buy all the ingredients you need for healthy cooking. Prepare several portions to eat throughout the week, or eat leftovers from dinner the next day for lunch, to save time but still have a proper diet.
- If you want to have a quick lunch, make a sandwich with 2 slices of wholemeal bread, lettuce, onion, tomato, a slice of light cheese and a few slices of a cured meat of your choice. As a side dish, eat a salad with 2 tablespoons of dressing and a glass of pure fruit juice.
- For a simple and balanced dinner, boil 150 grams of carrots, steam 180 grams of green beans, prepare 190 grams of brown rice and grill a pork chop. To drink, prefer water.
- When planning meals and grocery shopping, cut back or eliminate prepackaged or pre-cooked foods, sodas, savory snacks, and desserts. If there are healthy and natural foods in the pantry, it is easier to eat well, without the temptation of ready-made industrial products.
Step 3. Remember to balance your snacks
In between meals, have balanced snacks. It is not necessary to include all food groups, but each snack should contain more than one type of food.
- For example, dip apple wedges and celery sticks in peanut butter. It is a healthy snack made from fruits, vegetables, proteins and oil.
- If you are hungry between meals or have difficulty eating large meals that contain foods from all food groups, snacks help make a great contribution to your daily nutritional intake.
Method 3 of 3: Personalize Meals
Step 1. Calculate your calorie needs
Determine how many calories to eat and how much to eat based on variables such as age, sex, weight and type of physical activity. Customize your meals accordingly. On the site of Choose My Plate], managed by the US government, it is possible to make specific calculations (although it is in English, the use is quite intuitive, the only drawback is to convert the units of measurement).
- Your calorie needs or ideal portions can change substantially or undergo changes due to various variables, such as the need to lose weight or gain weight, the need to make up for a nutritional deficiency and so on.
- Each meal should be balanced by calculating the right proportions of foods belonging to the various food groups. For example, don't eat large amounts of protein just to get more calories, or don't completely exclude a food group to reduce calorie intake.
Step 2. Always consult a doctor
Make regular visits and consider any acute or chronic medical conditions you suffer from. Figure out which foods you should eat or avoid in your specific situation. Your condition may require you to change the portions of a typical balanced meal.
- For example, people with diabetes may be advised to prefer whole grains to refined ones and to reduce their consumption of fruit or juice. Those with high cholesterol or heart disease should reduce their consumption of animal products and fatty foods. Those who need to lose weight can eat more vegetables and decrease the use of butter, oil, fat, sugar or salt in cooking.
- Do not change your diet on the basis of general knowledge and clichés regarding the pathology you suffer from. To be sure that a modification is correct, you should always consult a doctor.
Step 3. Make substitutions if you have an allergy or other dietary restrictions
If you have allergic reactions to certain types of foods, consider allergens. It may also be necessary to eliminate or substitute foods due to other health problems.
- If you are lactose intolerant, include dairy products that are lactose-free or that contain a small amount, or replace cow's milk with a plant-based one, such as almond, soy, coconut, rice, and so on. Look for calcium-fortified foods and drinks or foods that are naturally high in calcium, such as sardines, tofu, tempeh, kale, kale, and other leafy vegetables.
- If you are a vegetarian or can consume products of animal origin in a limited way, prefer vegetable proteins such as legumes, nuts, seeds and soy in order not to have deficiencies.
- While eliminating or limiting certain allergens, try to eat balanced. Consult a dietician to explain how to meet your nutritional needs despite the restrictions.
Advice
- If you prefer or find canned or frozen foods more practical, look for versions without salt or added sugar. You can buy completely unsweetened ones and add some spices to your liking when cooking them.
- If you or your family are having a hard time eating enough vegetables, try sneaking them into sauces, toppings, dips, burgers, breads, and pizza.
- Stock your pantry with healthy products that don't spoil and allow you to have a balanced diet. Have canned fish, canned or frozen vegetables, pasta or brown rice, and frozen fruit on hand. They will help you prepare a quick and balanced meal when you don't have fresh ingredients on hand.
- Take a look at supermarket flyers and products on display in stores to understand which plant foods are in season and are sold at a low cost. Follow the perimeter area of the supermarket, where you will find fresh foods such as meat, fish and dairy products.
- As healthy or balanced as a meal seems, cooking methods and seasonings (including sugar, fat, and salt) can make an otherwise healthy dish a calorie bomb. For truly balanced meals, avoid empty calories.
Warnings
- There are no universal guidelines. Try new meals, consult a doctor or nutritionist regularly, and adjust food quantities over time to find the right nutrition for your needs at different stages of your life or for your health.
- Avoid programs that require the total elimination of an essential food group unless recommended by an expert. In most cases, a varied, nutritious, low-calorie and low-fat diet benefits the body and promotes weight loss.
