How to Create a Balanced Food Plate

Maintaining a balanced diet is key to overall health and well-being. A balanced food plate includes a variety of food groups in the right proportions to ensure that the body gets all the essential nutrients it needs.

A mix of food from different groups such as vegetables, fruits, dairy, grains, legumes, and natural protein foods consumed in moderation provides a balance of nutrients that your body needs to function normally and to stay healthy.

Read more: The 5 main food groups

Eating food that is dense in nutrients which our body needs to obtain from food and can not produce on its own, helps us nourish ourselves and enjoy good health.

Read more: 7 best things to make a salad

The essential nutrients which must be obtained from food are carbohydrates, proteins, fats, vitamins, and minerals. Having a variety of natural sources of nutrients on your balanced food plate helps you stay fit and healthy.

How to build a balanced food plate?

Vegetables (about ½ of your plate)

• Include a variety of colors and types of veggies in your balanced food plate like leafy greens, cruciferous veggies (broccoli), carrots, bell peppers, etc.
• Rich in vitamins, minerals, antioxidants, and fiber.
• Aim for both cooked and raw vegetables.

Fruits (1–2 servings per meal)

• Add fruits for natural sweetness and extra fiber.
• Choose whole fruits over juices for better nutrition and lower sugar impact.
• The greater the variety of colors on your balanced food plate, the wider the array of vitamins and minerals you get.

Whole Grains and starches (about ¼ of your plate)

• Whole grains like brown rice, oatmeal, quinoa, popcorn, and whole wheat products contain more protein, vitamins, minerals, and fiber than refined grains 
• Starchy vegetables are an important part of a balanced food plate.
• They provide complex carbohydrates, fiber, B vitamins, and minerals.

Learn more: Vitamin B12 rich foods

Protein (about ¼ of your plate)

• Natural protein sources include legumes (beans, lentils), nuts, seeds, eggs, fish, poultry, lean meats, and dairy.
• Plant-based proteins are also rich in fiber and healthy fats.
• Protein keeps your skin, muscles, and bones healthy

Practice Moderation

When consumed in the right portion size, healthy food benefits us. But an overabundance of a particular nutrient without the right balance could lead to harm.

An example of the same is when you consume large portions of calcium-rich food regularly, you obtain excess calcium from your diet that will interfere with the absorption of iron, zinc, and magnesium which are equally important for your health.

Eating in moderation helps you avoid excessive consumption.

Importance of Variety

A varied diet with natural food that is rich in nutrients helps you ensure that you don’t miss out on essential nutrients and reduces the risk of malnutrition.

A monotonous diet isn’t a safe choice as it deprives you of certain nutrients when you don’t include certain food groups in your diet for longer periods.

Eating food from different food groups helps you obtain the essential nutrients required for a healthy body and mind.

Striking a Balance

Meeting your body’s nutritional needs is possible when you eat a balanced diet.

In order to enjoy a balanced food plate, it is necessary to include food from essential nutrient sources.

It helps you maintain a healthy body weight, strengthens your immunity, and helps your body function well. The major food groups to include in a balanced diet are fruits, vegetables, grains, dairy(milk, cheese, yogurt, or alternatives), and natural protein sources(poultry, tofu, fish, eggs, nuts).

There are a variety of foods to choose from in the world, and every day we come across trending diets, energy foods, quick and easy snacks, and so on.

Watch: All about a balanced diet you need to know

It is important to remember that healthy and nutritious food in the right amount is essential for our health and opting for anything that gives you instant energy but is poor in nutrients will not contribute to your health in the long run.

Do you nourish yourself with a variety of nutritious food, in the right amount to maintain a balance and enjoy good health? Do share your comment.