A Simple Guide to Eating More Nutritious and Balanced Meals

Are you wondering if your meals are balanced and nutritious? Look no further! Here are five general criteria to ensure that your meals are nutritious and support your overall health and well-being. You can treat these criteria as a guide when cooking, ordering take-out, or dining at a restaurant. It's a great way to be mindful of the foods that are fueling your body each day!

1. Include a Source of Protein: Adding good protein sources to your meals is essential. Foods like chicken, fish, beans, and tofu are great options to help keep you feeling full and strong. It's best to limit your intake of red meat and avoid processed meats such as bacon and sausage.
2. Choose Whole Grains: Whole grains such as brown rice, quinoa, and whole wheat bread contain fiber and essential nutrients. Besides, they keep you feeling full and energetic all day and have a gentler effect on blood sugar and insulin than refined grains like white bread and white rice.
3. Fill Half Your Plate with Fruits and Veggies: They're packed with vitamins, minerals, and fiber to keep you feeling great. 
4. Don't Forget Healthy Fats: Healthy fats can be found in foods like avocados, nuts, and olive oil. They are essential for heart health and help absorb vital nutrients. Don't be fooled by "low-fat" labels and focus on consuming monounsaturated fats, polyunsaturated fats, and Omega-3s.
5. Stay Mindful of Portions: Eating a balanced meal requires proper portions from each food group. Use your hand: one palm of protein, one fist of veggies, one cupped hand of carbs, and one thumb of healthy fats. Refer to Harvard University’s “Healthy Plate” visual for guidance. 

Eating a balanced and nutritious diet starts with smart grocery shopping. Here are some helpful tips to make your next trip to the store a success:

• Go with a plan and make a list of the ingredients you need.
• Shop the store's perimeter to find the freshest, least processed foods: fruits, vegetables, meats, fish, dairy, and breads.

• Read labels and avoid items with refined (white) flour, high-fructose corn syrup, artificial dyes, and preservatives.
• Consider canned and frozen options, but be mindful of added sugars, syrups, or salt.
• Stick to your list to avoid impulse buys and stay on budget.
• Read and compare nutrition facts labels and choose items with the lowest amounts of sodium, saturated fat, and added sugars.
• Have a snack before you shop! We all know what happens when we grocery shop on an empty/hungry stomach. 

Remember, meal planning can be beneficial when trying to eat healthily. Having a list of go-to meals that are both nutritious and easy to make can save you time and money, especially when the recipes use pantry staples or long-lasting ingredients that you likely have on hand.

So, next time you're preparing a meal, keep these criteria in mind and enjoy the process of nourishing your body with delicious and nutritious food!

Copyright © 2011, Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health, www.thenutritionsource.org, and Harvard Health Publications, www.health.harvard.edu.