How to Create a Balanced Meal

Meal planning can be fun when you choose healthy foods. Create balanced meals that are quick to prepare, good for you, cost effective, and delicious. Follow the newest USDA Food Pyramid for ideas about the proper proportions of meats, dairy, grains, fruits, and vegetables. Once you have this in mind, do some meal planning. Get everyone in the family involved, so that when mealtime or snack time comes they will know what is on the menu.

Plan your meals beginning with a breakfast combination with the right proportions of protein such as egg or peanut butter, whole grains like oatmeal or toast, and low-fat milk or yogurt. A serving of fruit or juice will complete the meal. A mid morning snack of natural nuts or a piece of fruit will stave off hunger until lunch. Fruit will also satisfy cravings for sweets.

One easy way to balance your lunch and dinner is to create an image of your plate divided into sections. At least half of the plate should contain salad or vegetables. Protein should take up no more than one fourth of the plate, and grains/carbohydrates should fill the remaining fourth of the plate. Grains/carbohydrates should be whole grains like brown rice, whole wheat pasta, or potatoes.

Your body requires healthy fats, so you should use olive oil or canola oil in cooking. Avocado contains healthy vegetable fat, and so do nuts, and these make good snacks anytime. When you crave a snack, you can have healthy treats that satisfy a crunch craving. Mix some natural nuts or sunflower seed kernels in a bag of pretzels, or make some toast with peanut butter. For a sweet tooth, combine fresh fruits with low-fat yogurt, or use yogurt as a dip for your favorite fruits.