The key components in a healthy, balanced diet are protein, fat, fruits and vegetables, and complex carbohydrates.

We need different amounts of each of these and not all are needed in every meal. But over the course of the day, week, and month we should be aiming for the right balance.

A useful way to learn how to build a balanced meal is to use our balanced plate model. Ideally, each meal will include:

🥒 At least ½ your plate of vegetables

🐟 ¼ of your plate of proteins

🍠 ¼ of your plate of complex carbohydrates

🥑 A source of fats

For example, you might choose a small chicken breast (protein) cooked with olive oil (fat), 1⁄2 a baked sweet potato (complex carbohydrate), and two large handfuls (or more!) of steamed vegetables.

You might be surprised to hear that we don’t need to have complex carbohydrates with every meal. Also, a meal without complex carbohydrates doesn’t have to be small or unsatisfying.

Protein and fat can be more filling than carbohydrates are, and vegetables contain fibre which helps to keep us fuller for longer. If we reduce the carbohydrates, we simply increase the other components of the plate to make a well-balanced meal. For example, our breakfast muffins or cajun salmon and salsa (you’ll find plenty more recipes in the app).

If you’re not including complex carbohydrates, aim to:

It’s also important to remember that we’re all unique and have different needs. For example, someone who’s very active during the day and needs a lot of energy might be fine having more carbohydrates. Whereas, for someone who’s quite sedentary (as a lot of us are), less energy from carbohydrates may be needed.

👆 For more detailed lists of the foods that count for each of the components of the plate and portion sizes, check out the other guides in the Nutrition Toolbox.

Some meals may not be so clear cut and the balanced plate model isn’t always directly applicable. For example, soups, stews, or porridge. Don’t worry, we can still make sure these meals are well balanced. Our ‘How to adapt the guidelines for your own recipes’ guide in the Nutrition Toolbox will help with this. You can also reach out to your health coach for some more support.

Below are some examples of how different meals can fit the balanced plate model.

In comparison to lunch or dinner, breakfast options are often based on carbohydrates and may not fit the balanced plate model as easily. Reducing the serving size of the complex carbohydrates (such as oats) and adding in a source of protein (e.g. Greek yoghurt) and fats (e.g. 1 tbsp crushed nuts), will better fuel you throughout the morning and help to improve your blood sugar control.

Breakfast is also less likely to contain vegetables and that’s ok! Remember to think about the bigger picture and how balanced your meals are throughout the whole day. If you don’t have vegetables at breakfast, just aim to have plenty at lunch and dinner.