Building a Balanced Plate

Written by Abby Olmstead, MS, RDN

Carbohydrates

I typically use carbohydrates as the foundation of meals. While carbohydrates tend to get a bad rap in the media, the Dietary Guidelines for Americans 2020-2025 recommends 45-65% of our daily intake come from carb sources. Carbohydrates are composed of glucose, which is the precursor for ATP or energy. Glucose is also the preferred source of energy for the brain. Carbohydrates are quickly digested, which can give us an energy boost and help with post workout recovery. Carbohydrates can also be a great source of fiber, which aids digestion, long term fullness, and blood sugar control. High fiber carbohydrates are most often whole grains like oats, seeds, farro, quinoa, and popcorn. We recommend around 50% of daily carbohydrate intake come from whole grains. Fun fact: there is a difference between whole grain and multi-grain! Whole grain products include the shell of the grain which contains the most fiber, and multi-grain is defined as having more than one grain in the product. Sometimes multi-grain products still remove the shell which lowers the fiber content. A good source of fiber is a food that contains at least 3g of fiber per serving. Carbohydrate recommendations can vary greatly based on individual needs and disease states, but as a rule of thumb I try to get at least a cup of a carbohydrate source, or the size of your fist.

Protein

I like to use protein as the starting point of any meal. Selecting a protein can help determine the flavor profile, budget, temperature, and general direction you’d like to go with your plate. Protein is made of amino acids, which are the building blocks of neurotransmitters like dopamine, serotonin, and melatonin, as well as playing a vital role in muscle synthesis and wound healing. Due to protein’s complex cellular structure, it is a wonderful way to keep you fuller longer throughout your day. Protein sources include meat, fish, eggs, dairy, beans, tofu, nuts, and legumes. Protein can also come from unexpected places like chia and hemp seeds, soy, edamame, and quinoa. Human bodies can only utilize around 30 grams of protein per meal, so my general serving recommendation is around 4 oz, or the size of the palm of your hand.

Fat

Despite the name similarity, fats do not automatically increase fat mass! Fat sources include oils, butter/margarine, mayo, salad dressings, dairy, nuts, seeds, avocadoes, and olives. Fats are composed of fatty acids and glycerol, which are used in the body as building blocks of cells, organ protection, hormone production, temperature regulation, and absorbing fat-soluble vitamins like vitamin D. Omega-3 fatty acids are especially good at increasing “good” cholesterol and lowering blood pressure, lowering risk of heart disease. Omega-3 fatty acids are typically found in fish like salmon, avocadoes, canola oil, flax & chia seeds, and walnuts. Overall, fat is a key ingredient on any plate for blood sugar control, long term fullness, and satisfaction! General recommendations for fat sources are 1-2 tablespoons, or 1⁄2-1 golf ball. I generally use fats to add flavor, depth, and texture to my meals.

Produce

Fruits and vegetables are a necessary component of any balanced plate, but contrary to popular belief fruits are just as important! Both fruits and vegetables contain essential vitamins and minerals which are necessary in every single process in the body, maintaining healthy eyes, hair, skin, nails, teeth, bones, and just about everything else! Dark colored fruits like blueberries, blackberries, and cherries are also great sources of antioxidants which help lower inflammation and prevent cell damage. Fruits and vegetables are also great sources of fiber. I recommend having one of them on every plate if able, which can come fresh, frozen, canned, dried, or whatever way works best for you. Fun fact: frozen fruits and vegetables are frozen at peak ripeness and do not lose any vitamins or minerals in the freezing process! They are a great source of quick and easy produce to add to any meal. Dietary Guidelines recommend 3 servings of fruit and vegetables per day, or 3 fistfuls. To maximize vitamins and minerals, I recommend eating a wide variety of different types and colors to mix throughout the week. I love checking grocery stores and farmer’s markets to see what’s in season!

Fun

While it’s important to build a meal that’s physically satisfying and meets our body’s needs, it is also necessary to build a plate that is mentally satisfying and meets our emotional needs! I like to do this with any additional flair that tastes good or piques my interest, like bacon bits on salads, honey on toast, sprinkles on ice cream, and any fun herbs and spices that leave me feeling happy and fulfilled. Mental satisfaction is key to alleviating cravings, reducing food noise, and creating a peaceful relationship with food.