Balanced meals made easy
When it comes to preparing balanced meals, it's important to think about the foods, the proportions and the size of your meals. These three easy tips tell you how to create a nutritious balanced meal to feed you and your hungry crew.
1. Balance the foods in your meal
Each food group in Canada's Food Guide offers a certain combination of nutrients. This can help you plan your meals to include at least one food from each of these four food groups: Vegetables and Fruit; Grain Products; Milk and Alternatives; and Meat and Alternatives. That way, you'll get a mix of different nutrients in every meal. Stir-fry dishes and sandwiches are great building blocks for a balanced meal. See our dinner ideas below.
For a balanced breakfast, include foods from either three or four of the food groups. For example, a bowl of whole-grain cereal with low-fat milk and sliced bananas counts as a balanced breakfast. So does this Cranberry Orange Muffin paired with a homemade, low-fat fruit smoothie.
2. Balance the proportions of your meal
As a general rule, vegetables, fruit and grains should make up most of your meal. Think about filling ¾ of your dinner plate with these wholesome foods. Add a serving of lean meat or meat substitute — like grilled chicken, fish, tofu, beans or eggs. It should take up the last quarter of your dinner plate. Finally, include a calcium-rich food from the Milk and Alternatives food group. Try a small piece of low-fat cheese mixed into the meal, a cup of low-fat milk or even a serving of low-fat yogurt for dessert.
3. Balance the size of your meals
Have you ever skipped or skimped on breakfast and lunch, only to get home ready to wolf down anything in sight? This can lead to mindless overeating. Instead, take the time to eat a well-balanced breakfast and lunch every day. Plan to have one or two small nutritious snacks during the day too. At night, enjoy a smaller sized dinner compared with lunch. That way, you're fueled throughout the day when your body is more active.
A week of balanced meals
Try these seven wonderfully balanced dinners — one for each night of the week!
- Ready-in-a-flash Chicken Hoisin Stir-fry — Serve it over brown rice. Have low-fat vanilla yogurt for dessert.
- Sea Club Sandwich — Add a few extra slices of tomato and lettuce. Team up the sandwich with a cup of low-fat fortified soy beverage or low-fat milk.
- Light Macaroni and Cheese — Add a handful of diced, baked meat to balance out the meal.
- Chicken Fajitas — Made with peppers, skinless chicken breast and whole wheat tortillas, all this meal needs is a sprinkling of low-fat grated cheese.
- Ranch-Style Scrambled Egg Sandwiches — Quick and easy for a busy night. Melt some low-fat cheese on top for a calcium boost, or wash it down with a refreshing cup of low-fat milk.
- Parchment-Baked Asian Fish — Serve with a side of whole-wheat couscous and steamed veggies.
- Greek Pasta Salad — Toss in a handful of pine nuts for a balanced vegetarian-style meal.