What does it mean to have a "balanced" plate?
As a dietitian who works with clients trying to lose weight, I always find myself explaining the power of a healthy, balanced plate. Too many times people are searching for a quick fix for weight loss or temporary energy boosts during the day. One of the easiest ways to gain energy and lose weight is to make sure that you are eating a balanced meal for breakfast, lunch, and dinner. You should be able to stay full and satisfied from a meal for about three to five hours. If you find yourself snacking often, having mid-morning cravings, or getting hunger pangs two hours after a meal then you need to check your plate and make sure you are getting all of the necessary nutrients. Here is a quick breakdown of what your meal should contain:
Protein- Protein seems to always be emphasized in weight loss programs and there is a good reason for that. Protein takes a while to break down in the body and keeps you fuller for longer. Protein is also an essential building block for muscles and the more muscle you have, the greater your basal metabolic rate will be. Most people should aim for about 20 to 45 grams of protein per meal. Some examples of proteins include eggs, beef, chicken, fish, shellfish, pork, dairy, and soy-based products like tofu or tempeh.
Healthy Fats- Sometimes people are afraid of foods high in fat because they are still following outdated low-fat diets or because foods high in fat tend to be higher in calories. As a reminder, calories are a unit of energy. Because fat has nine calories per gram (as opposed to protein and carbohydrates which each have four calories per gram), it provides more energy. This is a good thing! Who doesn’t want more energy to help them get through daily tasks? Fat is the main macronutrient that contributes to satiation and fullness. A meal that is very low in fat, such as steamed broccoli, skinless chicken breast, and plain brown rice, will most likely yield low levels of satiety. The good news is that healthy fats are very easy to add to your meals. Some examples include avocado, avocado oil, coconut oil, extra virgin olive oil, grass-fed butter, nuts, seeds, and cheese.
Fiber- Fiber is the magic tool for keeping you full for hours. Fiber is a non-digestible carbohydrate which means it does not break down into glucose like other carbs. Since it is non- digestible, our body takes extra time trying to break it down. Fiber also helps to pick up things we don’t want in our body, like excess LDL cholesterol, and helps us to excrete them. Since fiber does not break down into glucose, high-fiber carbohydrates are great options for anyone looking to manage blood sugar levels. Some examples of high fiber carbohydrates include non- starchy vegetables, berries, beans, lentils, and whole grains like quinoa and oats.
When it comes to proportions on your plate, aim for mostly non-starchy veggies, a 4-6 oz. serving of protein, and round it all out with a tablespoon or two of healthy fats. Set your metabolism up for success by balancing a healthy plate at all meals!