|Home > Member Blogs > Nutrition Express|
ShaunaS» View Profile
» View Buddies
» View All Blog Posts
» Invite As Buddy
» Save Author as Favorite
Recent Posts» Holiday Parties: Food, Drink Best Picks
» 11 Healthy 'n Yummy Holiday Food Products To Try!
» 8 Holiday Baking Tips, 1 Cookie Recipe
» Dig In! Healthy Holiday Side Dishes
» Thanksgiving: Will You Gobble 1,800 Calories?
Archive» March 2007
» February 2007
» January 2007
» December 2006
» November 2006
» October 2006
Balanced Meals: Create A Healthy Plateposted @10:31am ET on September 11, 2008
We all know a balanced meal is important but just what is meant by “balanced?”
Balanced meals include a mix of healthy carbohydrates, fruits, vegetables, lean protein and/or healthy fats with each meal and snack.
Sweets are okay too! Just choose them in moderation.
If you are eating healthy foods 80% or more of the time then you have room for to eat less healthy 20% or less of the time. Another easy rule of thumb is to keep sweet treats to 150-200 calories.
Breaking Down Healthy Meal Components
Healthy Carbs: fruits, vegetables, peas, corn, beans, potatoes, sweet potatoes, whole wheat bread, brown rice, whole wheat pasta, high fiber cereal, oatmeal, non-fat milk/yogurt
Lean Protein: chicken breast, turkey breast, pork tenderloin, lean ground beef, fish/shellfish, beans, tofu, soy burgers, eggs, low-fat cottage cheese, non-fat milk/yogurt, low-fat cheese.
Healthy Fats: nuts/nut butters, olives, olive or canola oil, avocado, light vinaigrette, flaxseed, fatty fish, seeds.
Picture your Plate
An easy way to balance your plate is to picture a picnic plate. Fill half of your plate with fruits and/or vegetables, 1/4 with lean protein and 1/4 with whole grains. Now, add a touch of healthy fat and your plate is balanced and ready to enjoy!
Below are some examples of how to balance your plate... or bowl.
Whole grain cereal
Turkey sandwich on whole wheat with avocado, mustard, lettuce & tomato
Low-fat string cheese
Low-fat vanilla frozen yogurt topped with raspberries
Hot Topicsdiet, weight loss, fitness, motivation, abs, restaurants, health, calories, stress, challenge, gyms, support, goals, points, exercise, metabolism, food, recipe
Most Popular Searches
Most Popular Blogs» Longer, Leaner Thighs: 5 Best Exercises
» We Announce The Challenge WINNER!
» Best Vitamins Dieters Not Getting
» The Dangerous Escape Food Provides
» Janel Hits The Farmers Market
Highest Rated Blogs» Kick Start Your Metabolism
» Are You Portion Savvy?
» Labor Day Spicy BBQ Chicken Recipe
» 4 Keys to Being Unstoppable
» 13 Ways To Get More Omega-3 Fatty Acids