How to Create a Balanced Meal (That You’ll Look Forward to Eating), According to Dietitians

We've been told since we were kids that certain foods could be "part of a complete breakfast" and have been coached in health classes, news shows, by doctors, and beyond to fuel up with a balanced diet. But what does it mean to have balanced eating habits, exactly, and why does it matter"

"Balanced meals and snacks help provide essential nutrients our bodies need to function optimally," explains Kat Garcia-Benson, RDN, an El Paso, Texas-based registered dietitian nutritionist with Top Nutrition Coaching. "They support even-keeled blood sugar levels, which can help maintain energy levels throughout the day."

Imagine eating a couple slices of jam-topped toast for breakfast, for instance, or digging into a steak without sides for dinner. Without eggs for a.m. energy or roasted broccoli to get your fill of fiber alongside that steak, you'll probably feel far less energetic-and far more snacky-than if you ate a meal that combined all three macronutrients: protein, carbohydrates, and fats.

There's no need to stress about indulgent meals or snacks; enjoying a slice of cake every now and then is part of living. The goal-and a huge factor in making balanced eating habits sustainable-is to generally aim for a mix of nutrients as often as you can without fretting about every detail and number-crunching every last crumb.

"Most foods are blends of nutrients, including foods we usually consider to be one macronutrient. For example, pasta is often considered a 'carb,' but many pastas contain about 7 grams of proteinper cup," says Alex Caspero, RD, a St. Louis-based registered dietitian and the founder of Delish Knowledge.

We need a mix of all three macronutrients along with micronutrients (minerals and vitamins), each day. Consuming a balanced meal planis the best way to achieve that, Caspero adds, noting that this "is often why fad diets, like extremely high-protein diets or very low-fat diets may create nutrition deficiencies. If you are only focused on one area of nutrition, you may ] fall short on the others."

Keep in mind that "balanced" and "healthy" are not automatically the same thing, notes Lauren Harris-Pincus, RDN, a New Jersey-based registered dietitian nutritionist, founder of Nutrition Starring YOU, and author of The Everything Easy Pre-Diabetes Cookbook.

"The balance comes from the proportions of protein, carbohydrates, and fat. It's the sources of those macronutrients that determine the nutrient quality of the meal or snack," she says.

Key Components of a Balanced Meal

For a nutritionally-balanced diet that helps you meet your body's individual dietary needs and helps you feel your best, Harris-Pincus recommends choosing foods that provide a combination of as many of the following features as possible:

• Protein
• Carbohydrates
• Fat
• Vitamins
• Minerals
• Antioxidants
• Phytonutrients

Instead of stressing over strictly macro-balanced meals and counting the exact grams of fat, protein, and carbs that you consume (unless this brings you joy or a dietitian has prescribed this to help with a specific condition), Caspero suggests focusing on variety and setting a goal of eating more plants.

"Not only is this an easy way to enjoy lower-calorie foods, but it also easily boosts micronutrient intake and helps people focus on variety. Plus, diets that are linked to longevity and reduced risk of chronic disease are plant-predominant," Caspero says.

The Balanced Plate Method

If you're searching for one of the simplest solutions for how to create a balanced meal, the USDA's MyPlatecan be a helpful guide. Instead of the food pyramid, the government now promotes picturing your plate and separating it into:

• ¼ fiber-rich carbohydrates
• ¼ lean protein
• ½ vegetables and/or fruit

"Don't forget to include healthy fats, which can be added to any part of the plate, such preparing vegetables or other grains with olive oil, or consuming foods which provide an inherent source of naturally-occurring heart healthy fats like salmon or nuts," Garcia-Benson says.

Ahead, our experts explain what ingredients can fit into each section of this healthy meal composition.

Protein Sources

Proteinsources, including plant-based options, meat and seafood, eggs, and dairy, are vital for building strong muscles, bones, skin, cartilage, and blood. Protein also plays a major role in creating important hormones, enzymes, and vitamins that keep our body systems humming. Protein is also the most satisfying of all three macronutrients, according to research.

• Examples: Eggs, chicken and turkey, pork, seafood, fish, tofu, edamame, tempeh, beans, lentils

Dairyalso qualifies as a protein source. Although dairy products "aren't necessary for everyone, they can be a nutrient-dense option for those who include it," Garcia-Benson says. "Dairy provides important nutrients like calcium, vitamin D, and protein.."

• Examples: Skim and low-fat milk, cottage cheese, plain or low-sugar Greek yogurt, fortified non-dairy alternatives (such as soy milk or unsweetened nut milks)

Complex Carbohydrates

"Grains" is the MyPlate term for carbohydrates, which provide our bodies with vitamins, minerals, fiber and sustained energy. Refined grains, such as white flour or white rice, are a more processed version of grains that have the bran and germ removed. Whole grains are just as they sound; the complete grain kernel with the bran, germ, and endosperm. Because they have more gut-friendly, blood sugar-stabilizing fiber, Harris-Pincus promotes making at least half of your grains whole.

• Examples: Barley, quinoa, oats, farro, whole grain bread or tortillas and nutrient rich complex carbohydrates like sweet potatoes and butternut squash.

Fruits and Vegetables

Fruitsand vegetablesare rich in vitamins, minerals, and other naturally occurring plant compounds called phytonutrients, and often deliver fiber as well. Veggies can be classified as starchy and non-starchy depending on the carbohydrate content; Harris-Pincus counsels clients to load up on non-starchy vegetables like summer squash, bell peppers, string beans, cucumbers and tomatoes. S Starchier veggies like potatoes, peas, and corn provide carbohydrate energy and even fiber.. For all produce picks, "fresh, frozen, or canned vegetables are all great options," Garcia-Benson says.

• Fruit examples: Blueberries, blackberries, raspberries and strawberries all provide great antioxidant benefits as well as gut healthy fiber.
• Vegetable examples: Asparagus, broccoli, cauliflower, carrots, cucumbers, eggplant, peppers, onions, summer squash

Healthy Fats

Fats are an essential part of a balanced diet, supporting everything from vitamin absorption to brain health, Garcia-Benson confirms. That's right: Despite the narrative of the 1990s, you need not fear fat-especially unsaturated fatty acids. "Research over the past few decades has consistently shown that replacing saturated fats with unsaturated fat like poly and monounsaturated fat reduces risk of cardiovascular disease, the leading cause of death for American adults," Casper says. Aim to integrate fats like those found in fish and seafood, plant oils, nuts, and seeds and limit saturated fats found in animal products, including butter and meat.

• Examples: Avocado, canola oil, flaxseed oil, nuts, seeds, olive oil, salmon

5 Tips for Achieving Balance in Your Meals

Now that you know whatgoes into a nutritionally-balanced diet, we asked the dietitians to dish up tips for how to make balanced eating habits part of your lifestyle.

Practice Portion Control

"For general wellness, I recommend that my clients listen to their hunger and fullness cues since portion sizes and macronutrient needs vary depending on individual goals, energy levels, activity levels, preferences, medical needs, and more," Garcia-Benson says.

That being said, factors such as years of dieting, certain medications, medical conditions, activity levels, or neurodivergence can make these cues challenging to interpret. In these cases, a practical starting point for portion sizes might be:

• Smaller frame:1 palm-sized portion of protein, 1 cupped handfuls of carbohydrates, 1 thumb-sized portion of a fat source, and 1 to 2 fistfuls of fruits and vegetables at most meals
• Larger frame:Take the portion sizes above and multiply them by 1 ½ to 2

Its important to remember individual needs will vary. Its best to work with a Registered Dietitian to develop a meal plan that fits.

Incorporate a Variety of Colors

Garcia-Benson lives by the produce rule of "eat the rainbow" since fruits of different (natural) colors deliver different beneficial micronutrients.

"Each color such as red, orange, green, blue/purple, and white offers unique antioxidants and phytonutrients so variety is key to maximizing the nutritional value of your diet," Harris-Pincus continues.

Start with the budget-friendly staples you love and already consume, then consider where you might be able to sneak in more variety in terms of color and type of produce.

"Not only is this helpful to get all of the needed nutrients each day, it's also good for gut health," Caspero says. "The American Gut Projectfound that the number of plant types in a person's diet plays a role in the diversity of the gut microbiome. The more different types of beneficial bacteria that live in your gut, the better. Regardless of diet, those who ate more than 30 different plant types per week had gut microbiomes that were much more diverse than those who ate 10 or fewer types per week."

Admittedly, variety can be daunting when trying to limit food waste and not increase your food spending. Garcia-Benson advises switching up the main protein and carbohydrate sources weekly-and stocking up on a new fruit or veggie each shopping trip-to keep meals interesting while simplifying meal prep. Fresh herbs or dried spices can also provide new ways to change up the flavor of any dish.

Flip Your Fats

Because most Americans get enough fatin their diet, working to add more fat is rarely one of Caspero's balanced nutrition tips. Alternatively, she's sweet on swapping.

"The average American consumes higher levels of saturated fat than is recommended, and switching to unsaturated fat sources-found in fatty fish, olive oil, canola oil, nuts, seeds, avocado-is a better way to integrate fats," Caspero says.

Whenever possible, try to trade saturated for unsaturated fats unsaturated for saturated by making it a practice to cook with olive oil instead of butter or top a salad with nuts and avocado rather than cheese.

Pair Produce and Protein
Protein and produce are two keys to balanced meals and snacks, Harris-Pincus says. Aim to fuel up with this dynamic duo at as many eating occasions as possible. Examples include a hard-boiled egg with an apple, a tofu-quinoa bowl with roasted vegetables, hummus and vegetable sticks, nut butter-stuffed celery sticks, and a chicken-vegetable soup.

Plan Ahead

It can be tempting when you're hangry and crunched for time to grab a cereal bar and coffee and call it "breakfast" or to swing by the drive-through and order a burger and fries; both of which are unlikely to check too many nutritional boxes and may lead to a blood sugar roller coaster.

Garcia-Benson likes to carve out time on a less-hurried day for healthy meal prep. During this time, she aims to prepare two main sources of protein (say, grilled chicken and ground turkey) and two main sources of carbohydrates (such as brown rice and baked sweet potatoes) for the week. Then all that's left to do is mix and match those building blocks with fruits, veggies, sauces, and garnishes. Variety and ease need not be mutually exclusive.

Sample One-Day Balanced Meal Plan

It's time to pull everything together with some real life recipes. Here's a dietitian-designed example of a balanced meal plan in practice.

• Breakfast:1 cup plain Greek yogurt with ½ cup each blueberries and raspberries and 1 tablespoon chia seeds plus a latte with low-fat milk or fortified non-dairy milk
• Snack:1 medium apple, sliced, and dipped in 2 tablespoons nut butter
• Lunch:1 cup lentil soup with a sandwich made on 2 slices whole grain bread and filled with ¼ cup hummus, ½ cup leafy greens, 3 tomato slices, 4 cucumber slices, and a few banana pepper slices
• Snack: 6 ounces low-fat cottage cheese topped with 1 ounce chopped walnuts alongside 1 cup grapes
• Dinner:4 ounces of baked salmon with ½ cup cooked brown rice and 1 cup roasted broccoli and cauliflower (toss in ½ tablespoon olive oil and season with salt and pepper before cooking)
• Dessert:1 ounce dark chocolate

Achieve Balanced Nutrition with Blue Apron

A balanced meal plan can help you stay energized and cover your nutrition needs today while stacking the deck for a healthier tomorrow-and a future that has lower risk for disease. Dietitians suggest visualizing a balanced plate filled with ¼ produce, ¼ protein, and ½ carbohydrates with fat to accent to foster balanced eating habits without needing to analyze every last calorie and vitamin.

If you're unsure of where to start or would like personalized guidance, Harris-Pincus recommends reaching out to a Registered Dietitian to determine the best approach based on your individual needs, medical history and lifestyle. The Academy of Nutrition and Dieteticsand the Association for Size Diversity and Healthboth have directories that can assist with finding a Registered Dietitians near you.

Researchhas found that preparing a meal at home is almost always a healthier choice than dining out, however, a balanced meal plan is only doable for the long-term if it's part of a balanced life. When you don't have the time or energy to shop for ingredients and cook from scratch, don't forget that you can use this plate method with takeout, restaurant, and Blue Apron meals, too.