How to Build a Balanced Plate: The Perfect Ratio of Macronutrients – By Madhumitha R
Source : Madhumitha R LinkedIn
Eating a well-balanced meal is key to maintaining energy, improving health, and supporting your body’s needs.
But how do you create the perfect plate?
It’s all about the right balance of macronutrients:
- carbohydrates,
- proteins
- fats.
Here’s a simple guide!
Step-by-Step Guide to Building Your Plate:
Half Your Plate: Non-Starchy Vegetables & Fruits
- Examples:Leafy greens, broccoli, peppers, tomatoes, berries, and apples.
- Benefits:Packed with fiber, vitamins, and antioxidants to support digestion and overall health.
A Quarter of Your Plate: Lean Protein
- Examples:Chicken, fish, eggs, tofu, lentils, or beans.
- Benefits:Supports muscle repair, keeps you full, and stabilizes blood sugar levels.
A Quarter of Your Plate: Complex Carbohydrates
- Examples: Brown rice, quinoa, whole-grain bread, or sweet potatoes.
- Benefits:Provides sustained energy and essential nutrients like B vitamins and fiber.
Add a Serving of Healthy Fats
- Examples:Avocado, olive oil, nuts, seeds, or fatty fish like salmon.
- Benefits:Supports brain health, hormone production, and nutrient absorption.
Don’t Forget Hydration!
- Pair your meal with water or an unsweetened beverage to aid digestion and hydration.
Additional Tips:
- Portion Control: Use your hand as a guide—protein should be the size of your palm, carbs the size of your fist, and fats a thumb-sized portion.
- Colorful Plates:The more colorful your plate, the more diverse your nutrient intake.
- Personalize:Adjust your plate based on your goals
Start small, experiment with different combinations, and enjoy the process of nourishing yourself!
