Ever wondered if there’s a simple way to ensure your meals are both nutritious and satisfying? The portion plate model might be just what you need.
This simple method helps you balance your meals effortlessly, ensuring you get the right mix of nutrients to support your overall health and well-being. Here’s how it works.
First fill half of your plate with non-starchy vegetables
These include options like broccoli, spinach, cucumber, salads, eggplant, tomato, carrot, pumpkin, lettuce, and kale. You can also add some fruit into the mix, such as oranges, berries, apples, or peaches in a salad.
Non-starchy veg are nutritional powerhouses rich in essential vitamins and minerals, such as vitamin C, vitamin K, potassium, and magnesium. All crucial for maintaining various bodily functions, including immune support, bone health, and muscle function. What’s more, they’re low in calories and high in fiber, making them ideal for weight management and promoting gut health.
Second, fill a quarter of your plate with lean protein
This can include meat, chicken, seafood, eggs, and plant-based proteins like tofu and legumes.
Lean proteins are vital for building and repairing tissues, producing enzymes and hormones, and supporting overall growth and development. They provide all the essential amino acids your body needs. And they are typically lower in saturated fats compared to fatty cuts of meat, which helps in promoting heart health.
Reserve the remaining quarter for complex carbohydrates
The last quarter of your plate should be for complex, high-quality carbohydrates. Go for whole grains like wholemeal pasta, long grain or brown rice, quinoa, grainy bread, and freekeh. You can also include starchy vegetables such as sweet potatoes, corn, potatoes, taro, and cassava.
Complex carbohydrates are excellent for providing sustained energy throughout the day. They are your body and brain’s preferred energy source. These carbs are also rich in fiber, which aids in digestion and helps keep you feeling full longer. Whole grains, in particular, are packed with additional nutrients like B vitamins, iron, and magnesium, which are essential for energy production and overall health.
Add a small amount of healthy fats
To complete your meal, add a small amount of healthy fats. This can be in the form of extra virgin olive oil, avocado, nuts, seeds, or nut butter.
Healthy fats are crucial for absorbing fat-soluble vitamins (A, D, E, and K), supporting cell growth, and providing a source of long-lasting energy. They also play a role in maintaining healthy skin and hair, and in protecting your organs.
Including healthy fats in your meals can also enhance satiety, helping you feel full and satisfied after eating.
The portion plate model is a good rule of thumb to ensure your meals are balanced and nutritious. Not only helping in weight management but to ensure you get the variety of nutrients necessary for optimal body function.
And of course MACROS is always here for when you’re short on time and need a little extra help. We offer plenty of balanced ready made meal options that align with the portion plate model, all chef-made, dietitian-designed and famously tasty!