What does a balanced meal look like?

There’s some truth in the old saying, ‘you are what you eat’. Everything you eat affects how your body functions. Combined with regular exercise, eating a well-balanced diet helps you to stay healthy and lowers the risk of developing heart disease, cancer and diabetes. It’s also important for your immune system, and for maintaining a healthy weight.

Your body’s needs depend on various factors including age, gender and physical activity, and will change over the course of your life. However, there are a few basic principles that make up a typical balanced meal – these apply specifically to adults, since children’s needs are slightly different.

The 5 main food groups:

Essential for growing, repairing and building body tissues and cells. Needed to produce hormones and enzymes.

The primary fuel for the brain and body, and a good source of fibre.

The main source of vitamins and minerals.

Insulates the body, protects organs, and is required for hormone production and fat-soluble vitamins A, D, E & K. Essential and unsaturated fats omega-3 and omega-6 lower the risk of heart disease, and reduce inflammation.

A good source of protein and calcium.

How much should I eat per meal?!

Ideally, you want your meal plate to be made up of…

• ¼ protein foods,
• ¼ carbohydrates,
• ½ vegetables.

A small portion of your meal can include dairy and fats like example oil, butter, cheese and cream.

Average Portion Sizes:

Protein

• Meat, fish and chicken, 100-125g
• Lentils and pulses, 80-100g (cooked)
• Tofu, 100g
• 2 eggs, 120g
• Nuts and seeds, 25g

Carbohydrates

• Rice, couscous and bulgur, 60g (uncooked)
• Potatoes, 170g
• Pasta, 70g (uncooked)

Vegetables

The average portion size for raw vegetables is 80g per serving

Fats: oils, butter

Approximately 10ml.

Dairy

• Cheese, 25g
• Feta, 30g
• Yoghurt, 50-100ml
• Mozzarella, 60-125g
• Crème fraiche, 50-100ml

If you have any other questions about eating balanced meals, or you’d like to know the average portion size for another food, leave a comment and I’ll respond to you as soon as possible!