Tips for Creating Balanced Meals

Creating balanced meals for your family doesn’t have to be difficult or overwhelming. With the help of the Dietary Guidelines for Americans from the U.S. Department of Agriculture, you can build healthy, nutritious meals for your family. These guidelines are not meant to be restrictive or to make it feel like there is a rulebook when it comes to eating. They are meant to serve as a guide to help you eat in a way that leaves you nourished and energized!

Strive to have your plates incorporate the following foods:

1. Half of your plate should be vegetables and fruit. Aim for variety, color, and volume to help you stay fuller longer!
2. A fourth of your plate should be protein. Proteins such as seafood, poultry, eggs, beans, and chickpeas are all great options. It’s recommended to incorporate lean red meat into your diet less frequently than other protein sources.
3. The other fourth of your plate should be whole grains and starches. Consider adding foods like brown rice, quinoa, whole wheat breads, pasta, potatoes, and sweet potatoes to your diet. These are great sources of fiber!
4. Incorporate healthy fats. Add oils, nuts, fatty fish, and avocado intentionally into your meals. These shouldn’t be a section of your plate, but a thoughtful addition.

When choosing foods, prioritize whole foods over processed. Strive to cook meals with minimally processed foods and simple ingredients. This cuts down on added sugars and excess amounts of sodium found in ultra-processed foods.

Need a few examples of what a balanced plate looks like? Here are a few meal ideas:

Chicken and Veggies

• ½ plate: salad
• ¼ plate protein: roasted chicken
• ¼ plate carb: roasted sweet potatoes
• Fat: olive oil dressing and nut of choice for salad

Balanced Breakfast

• ½ plate: fruit and sauteed vegetables
• ¼ plate protein: scrambled eggs
• ¼ plate carb: whole grain toast or oats
• Fat: small portion of nut butter or avocado

Taco Bowl

• ½ plate: lettuce, pico de gallo, grilled peppers, and onions
• ¼ plate protein: taco meat with black beans and ground turkey
• ¼ plate carb: corn tortillas or brown rice
• Fat: side of guacamole

On-the-Go Lunch

• ½ plate: precut veggies and fruit
• ½ plate protein: tuna packet or hard-boiled eggs
• ½ plate carb: whole grain crackers
• Fat: hummus or guacamole

Learn more about creating nutritious, balanced meals by checking out the Dietary Guidelines for Americans food pyramid.