How to Build a Balanced Plate Without Dieting
In a society that seems obsessed with diet trends and weight loss fads, it can be overwhelming to figure out how to eat without following strict rules. Many people think that healthy eating means giving up favourite foods or constantly counting calories.
However, building a balanced plate without dieting is not only possible but also enjoyable and sustainable when we embrace food freedom and a gentle nutrition approach.
By focusing on adding nutritious foods to our plates and listening to our body's cues, we can create balanced meals that support our health while also being satisfying.
In this blog, I’ll share practical strategies for putting this into practice - building a balanced plate without dieting.
Practicing Gentle Nutrition
Honour Your Health with Gentle Nutrition is the tenth principle of Intuitive Eating, and it encourages a compassionate relationship with food.
It involves making food choices that honour both physical and emotional wellbeing, without the need for rigid rules. It embraces the idea that all foods can fit into a balanced diet. Remember, labelling food ‘good’ or ‘bad’ damages our relationship with food.
Putting gentle nutrition into practice involves several elements -
· Tuning into your body's cues of hunger and fullness
· Eating a variety of foods
· Mindful eating
· Give yourself permission to enjoy all foods, without guilt
· Flexibility – remember there are no rigid rules
· Taste – do you truly like the food you are eating?
· Eat enough, not too little
It’s important to note that most nutritional recommendations, including the tips above such as eating a variety of foods, are intended to be an average over time. Likewise, you are not expected to practice mindful eating at every meal.
By embracing gentle nutrition, you can cultivate a positive and sustainable relationship with food. Remember, it's not about perfection but rather finding what works best for you.
Understanding a Balanced Plate
Before I get into explaining what a balanced plate looks like, I want to remind you that this should not become another food rule. You do not need to have a perfectly balanced meal every time you eat, to be healthy.
“Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy from one snack, one meal or one day of eating. It’s what you eat consistently over time that matters – progress, not perfection, is what counts (1).”
A balanced plate includes a variety of food groups that provide the essential nutrients your body needs to function well.
A nutritionally balanced meal will include all the following key components:
Carbohydrate is an essential macronutrient for a healthy and balanced diet. They are the body’s primary source of energy; they are nutrient rich and important for digestive health.
a. Opting for the wholegrain option will provide the added benefit of providing more fibre, which assists digestive and heart health, while helping to regulate blood sugar.
b. Choose from a variety of options such as rice, quinoa, couscous, pasta, noodles, or oats.
Protein is not only essential for muscle repair and growth but also plays an important role in hormone production, immune function, and for healthy skin, hair and nails.
a. Choose a mix of plant-based proteins like beans, lentils, and nuts, and/or animal-based proteins like fish, poultry, and eggs.
Fat is often misunderstood; however, this macronutrient is essential for brain health, hormone production and the absorption of fat-soluble vitamins such as Vit A, E and D.
a. Incorporate sources of fats like avocados, olive oil, nuts, and seeds.
Colour (Fruit and Vegetables) are rich in vitamins, minerals, and fibre, which are important for overall health. They are an excellent source of fibre, keeping your guy healthy. Eating fruit and vegetables help to reduce your risk of heart disease, stroke and some cancers.
Practical Tips for Building a Balanced Plate
Carbs are our friends - don’t be tempted to ditch them!
a. Having sufficient carbs will mean our bodies get the energy it needs
b. Example: oats are great way to start the day – think porridge, baked oats, overnight oats, or granola
Choose colourful fruits and vegetables
a. Focusing on including some colour in meals and snacks is a quick win in boosting overall nutritional health.
b. Example: add spinach, spring onions, chillis or tomatoes to scrambled eggs
Include a source of Protein
a. Eating protein regularly throughout the day helps you to feel full and satisfied
b. Example: add chickpeas or chicken to salads, mix beans or lentils into soups and stews, enjoy a dollop of yoghurt with fruit
Don’t Forget the Fat
a. Having a source of Fat will make your meal more satisfying
b. Example: drizzle olive oil on salad, sprinkle seeds on yoghurt
Non-nutrition tips
Listen to Your Body - Intuitive eating is about tuning into your body’s hunger and fullness cues and eating in a way that feels good for you. This means:
o Eating when you’re hungry and stopping when you’re comfortably full.
o Choosing foods that satisfy your taste buds and make you feel energised.
o Being mindful of how different foods make you feel, both physically and emotionally.
Enjoy Your Food - One of the joys of a non-diet approach is the freedom to enjoy your food without guilt. Here are some tips to enhance your eating experience:
o Take your time and savour each bite.
o Create a pleasant eating environment, minimise distractions, and focus on your meal.
o Be flexible: It’s okay to eat your favourite foods or eat past the point of comfortable fullness from time to time. Balance is about variety, not perfection.
Some Simple Meal Ideas for a Balanced Plate
Breakfast
Omelette made with eggs, cheese, spinach, tomatoes, and mushrooms, served with toast.
Porridge made with milk, topped with Greek yoghurt, berries and seeds
Lunch
Turkey and avocado wrap: Fill a wrap with sliced turkey, avocado, mixed greens, and hummus.
Baked beans & toast, with fruit & yoghurt
Dinner
Baked salmon served with roasted sweet potatoes and steamed asparagus.
Chicken & veg curry served with rice
Snacks
Apple slices with your favourite nut butter
Stewed apple with cinnamon, topped with Greek yoghurt and flaked almonds
Crackers with cheese and tomatoes
Conclusion
Building a balanced plate without dieting is about incorporating a variety of nutritious foods into your meals and listening to your body’s needs.
By focusing on adding in nutrition and enjoying your food, you can create a sustainable and satisfying way of eating that supports your overall health.
Remember, the goal is to nourish your body, not adhere to rigid rules.
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References
1. Tribole, E., & Resch, E. (2020). Intuitive eating: A revolutionary anti-diet approach (4th ed.). St. Martin's Essentials.