The Best Way to Create Balanced Meals: A Guide from Dr. Tatyana Morton
Dr. Tatyana Morton, a board-certified internal medicine physician at Ovation Private Health is here to share advice and tips on healthy living.
Many people struggle with maintaining healthy eating habits, whether it's due to busy schedules, limited cooking skills, or simply not knowing where to start. However, eating balanced meals is crucial for our overall health and well-being. As a concierge Internal Medicine Physician, I have seen firsthand the impact that good nutrition can have on an individual's physical and mental health. In this guide, I will share my top tips for creating balanced meals that are not only nutritious but also delicious.
Understanding Balanced Meals
Before diving into how to create balanced meals, it's important to understand what exactly we mean by "balanced." A balanced meal consists of three key components: protein, carbohydrates, and healthy fats. These macronutrients are essential for our bodies to function properly and provide us with the energy we need to go about our day.
Protein: Protein is crucial for building and repairing tissues, as well as maintaining a strong immune system. It also helps keep you feeling full and satisfied after a meal. Good sources of protein include lean meats, fish, eggs, legumes, tofu, and dairy products.
Carbohydrates: Carbohydrates are our body's primary source of energy. However, not all carbs are created equal. Complex carbohydrates found in whole grains, fruits, and vegetables provide us with long-lasting energy and important nutrients like fiber, vitamins, and minerals. On the other hand, simple carbohydrates found in processed foods and sweets can cause spikes in blood sugar levels and lead to weight gain if consumed in excess.
Healthy Fats: Despite their bad reputation, healthy fats are an essential part of a balanced meal. They help with nutrient absorption, provide energy, and support various bodily functions. Healthy fat sources include avocados, nuts, seeds, olive oil, and fatty fish like salmon.
Knowing what makes up a balanced meal is the first step in creating one. Now let's dive into some practical tips for incorporating these components into your meals.
Tips for Creating Balanced Meals
Plan and Purchase: As the saying goes, failing to plan is planning to fail. This loudly rings true when it comes to eating balanced meals. Take a few minutes each week to plan out your meals for the upcoming days and be sure to purchase all you need to execute the plan! This will not only save you time and stress but also ensure that you have all the necessary ingredients on hand.
Incorporate a Variety of Whole Foods: Eating a variety of whole foods ensures that you are getting a wide range of nutrients. Make sure to include a mix of different colored fruits and vegetables, as well as whole grains, healthy fats, and protein sources in your meals.
Include Plant-Based Proteins: Vegetarian or plant-based meals can be just as nutritious and satisfying as ones containing meat. Incorporate plant-based proteins like tofu, beans, lentils, or quinoa into your mealrepertoire for healthy and sustainable options that help prevent eating the same few proteins.
Don't Be Afraid of Healthy Fats: As mentioned earlier, healthy fats are an important part of a balanced meal. Don't shy away from using olive oil in your cooking, adding avocado to your salad, or snacking on some nuts for a boost of energy.
Make Substitutions: If you have dietary restrictions or preferences, don't be afraid to make substitutions in recipes. For example, use whole wheat pasta instead of white, or swap out chicken for tofu in a stir-fry.
Add Flavor with Herbs and Spices: Eating balanced meals doesn't mean sacrificing flavor. Experiment with different herbs and spices to add taste and potent nutritional benefits without adding extra calories or unhealthy ingredients.
Eat at home: Restaurant and takeout meals are often higher in unhealthy fats, sodium, and added sugars. Eating at home gives you more control over the ingredients and portion sizes of your meals.
Incorporating Balanced Meals into Your Lifestyle
Creating balanced meals doesn't have to be a daunting task. It's all about finding what works best for you and your lifestyle. Some additional tips for incorporating balanced meals into your daily routine include:
Don't restrict yourself too much: allow for some indulgences in moderation: Completely cutting out your favorite foods is not sustainable and can lead to binge eating. Allow yourself some treats in moderation to maintain a healthy relationship with food.
Listen to your body: Pay attention to how different meals make you feel. If a certain meal leaves you feeling sluggish or bloated, try adjusting the portion sizes or ingredients.
Seek help if needed: If you're struggling with creating balanced meals or have specific dietary needs, don't be afraid to reach out.
Make it a family affair: Get your whole family involved in meal planning and preparation. This not only promotes healthy eating habits but also creates quality time together.
Start your day off right with a balanced breakfast
In one of my recent blog posts, I dive into the importance of a balanced breakfast for managing blood sugar. Breakfast sets the tone for your day and can impact your energy levels, focus, and cravings. Some easy and nutritious breakfast options include:
Overnight oats with Greek yogurt, berries, and a sprinkle of nuts
Avocado toast topped with a poached egg
Veggie omelet loaded with spinach, tomatoes, onions, and feta cheese
Whole grain toast with almond butter and sliced bananas
Examples of balanced meals
Grilled salmon with quinoa and roasted vegetables.
Whole wheat pasta with marinara sauce, sautéed spinach, and chicken breast.
Black bean tacos with avocado, lettuce, tomato, and salsa.
Stir-fry with tofu, brown rice, and a mix of vegetables like broccoli, bell peppers, and carrots.
Quinoa salad with grilled chicken, mixed greens, and a variety of chopped vegetables.
Taking a look at alcohol consumption
When it comes to balanced meals, we can't forget about our beverage choices. While water should always be the main drink of choice, many people enjoy a glass of wine or beer with their meal. It's important to keep in mind that alcohol contains empty calories and can contribute to weight gain if consumed in excess. Moderation is key when it comes to alcohol consumption. Instead of having a drink with every meal, try limiting it to a few times a week. And don't forget to hydrate with water in between drinks. However, if you have specific health concerns or are taking certain medications, it's best to consult with your healthcare provider before consuming alcohol.
Dessert: enjoy in moderation
No balanced meal is complete without a little something sweet. Desserts can be enjoyed as part of a healthy diet, and it's important to keep portion sizes small. Some healthy, delicious options for satisfying your sweet tooth include:
Fresh fruit with Greek yogurt or a drizzle of honey
Dark chocolate-covered strawberries
Baked apples with cinnamon and a sprinkle of granola
Banana "nice cream" made with frozen bananas, almond milk, and cocoa powder.
Finding balance is key
Incorporating balanced meals into your lifestyle doesn't have to be overwhelming or restrictive. It's all about finding what works best for you and listening to your body. Remember to include a variety of whole foods, don't be afraid of healthy fats, and make substitutions as needed. And most importantly, have fun with your meals and enjoy the process of creating nourishing dishes for yourself and your loved ones. So go ahead and start incorporating these tips into your daily routine - you'll be on your way to a healthier and more balanced life in no time.
If you would like more information about Dr. Morton's concierge medical practice, please contact our team and we will be glad to assist you.
This article does not constitute the practice of medicine, healthcare advice, diagnosis, or treatment. You should always talk to your healthcare provider regarding your specific medical needs.
