Build a Better Plate
In last month’s newsletter you learned about eating the rainbow. This month we will discuss how to take that information and expand it by putting together a well-balanced meal. Eating healthy doesn’t have to mean being on a restrictive diet, or not enjoying the foods you enjoy, or being strict about measuring and weighing your food. The purpose of this month’s newsletter is to help build a healthy plate while incorporating some key components as the framework. Please note that before making any dietary changes please consult with your doctor first.
Components of a Balanced Meal
Why should you care about eating a balanced meal? What we eat has a direct effect on how our body recovers and also our energy levels. As you put together a meal you can make adjustments based on goals and lifestyle such as If you’re an active person, taking a rest day, or recovering from an injury, a diabetic, or someone who is trying to lose weight. Your meal may look a little different and can be adjusted as needed. Including more whole foods vs processed foods is ideal.
Water: Water helps aid in digestion and transportation of nutrients.
Healthy fats: Our body needs fat for hormone health and absorption of key vitamins like A and D for example. There are 4 types of fat. They are monounsaturated, polyunsaturated, saturated, and trans fat. In a future article we will delve deeper into the pros and cons of each. For the purposes of this newsletter just appreciate that we want to optimize our intake of both poly and monounsaturated sources of fat(2), be more conservative with our intake of saturated fat, and do our best to eliminate entirely our intake of trans fats. Depending on your dietary needs and activity level your diet should be about 20-30 % fat with a current guideline of not more that 10% of that total coming from saturated fat. Some healthier fat sources that you can add to your plate are:
Avocados
Nuts
Fish
Eggs
Dairy
Protein: In 2025, the newest dietary guidelines were provided. One of the most significant changes was the increase in the minimum recommendation for protein per day from the previous .8 grams per kilogram of bodyweight to the present minimum of 1.2 – 1.6 grams per kilogram of bodyweight per day. This increase in minimum recommendation is the result of countless studies demonstrating the importance of our total protein intake per day in support of holding on to all important muscle, increasing satiety and keeping our immune systems strong. Some great sources to consider putting on your plate are:
Chicken, Turkey, and other lean meats
Fish, seafood
Eggs
Greek yogurt, cottage cheese
Beans and lentils
Carbohydrates: Carbohydrates are an important source of energy, especially for active people. Carbohydrates provide our body with energy, while fiber containing carbohydrates can help slow digestion and support fullness(1). Minimally processed carbohydrate food sources can also supply our body with essential vitamins, minerals, and phytonutrients.
Carbohydrates are found in a variety of different foods such as fruits, vegetables, beans, and grains. Carbohydrates are also present in less healthy options like pastries, fast food and also fried foods. Make a concerted effort to limit those because they contain less fiber and nutrients. Processed foods such as the examples above also tend to have listed partially hydrogenated oil, also known as trans fat mentioned earlier in this article. It is highly suggested that you avoid this particular type of fat at all times.
The amount of carbohydrates you need will vary based on your goals, health conditions, and activity level. Someone that is training for endurance or strength will have different carbohydrate needs than someone who is more sedentary. The minimum recommended dietary allowance is 130 grams per day for adults. Remember though, this is a minimum. As activity levels go up so too will your intake of carbohydrates. Some options to consider putting on your plate or in your bowl are:
Oats
Potatoes
Rice
Fruits
Lentils, Beans
Vegetables
Next time you have a meal take time to ask yourself the following questions. Do you have a fruit or vegetable? Do you have a protein source? Have you included healthy fat with your meal? You don’t have to make major changes, make one small adjustment and build upon it. If you want to read further about a balanced meal and want visuals follow the link to the following article https://www.precisionnutrition.com/pn-my-plate
References
1) Greffenius, E. (n.d.). All about carbs: Facts and myths. Precision Nutrition. https://www.precisionnutrition.com/all-about-carbohydrates?
2) LeWine, H. E. (2026, March 9). How many grams of fat can I eat each day as part of a healthy diet? Harvard Health Publishing. https://www.health.harvard.edu/diet-and-nutrition/how-many-grams-of-fat-can-
