Four Rules of Thumb for Planning a Balanced Meal

You've probably heard of — and maybe tried — many different diet strategies. Some diets encourage you to cut starches entirely and stick with just veggies and meat. There are diets that won't let you have even a tiny bit of fat. Still others ask that you balance your meals by eating precise percentages of different foods. Really, though, eating a balanced, nutrient-packed meal is simple! You can do it any night of the week, without a graph or a scale, with almost any kind of food you enjoy. Just follow a few rules of thumb when you're planning your meal.

• Variety counts! Are you eating the most nutritious foods from several food groups? Always go for the basics — whole grains, a rainbow of fruits and vegetables, and lean proteins. This strategy can help you get as many different nutrients as possible without loading up on calories!
• Portions are key. Use the Nutrition Facts label on foods to get a sense of what a real portion is, then stick with it! Another good rule of thumb is to fill half your plate with veggies, a quarter with a single serving of protein, and another quarter with a healthy starch. That's really all there is to it!
• Balance high-calorie foods with low. You can have an occasional sweet or a cheesy casserole! Just be sure to factor it into your entire day's calorie intake: If you splurge at one meal, stick to a simple salad or some other low-cal dish at another. You can do it!
• Focus on fruits and veggies. This is timeless advice! Fruits and vegetables are amazing sources of nutrients, and researchers are proving that they can fight all kinds of diseases! Shop for crunchy greens, sweet red berries, all colors of bell peppers — the sky's the limit! Make these the foundation of all your meals and you'll take a big step toward better health!

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Easy Portion Control

For easy portion control, use the healthy plate model to plan your meals. The healthy plate provides a filling meal with adequate but not excessive calories - all while balancing your meal and providing good nutrition. To build a healthy plate:

• Split your plate into quarters.
• Half of your plate will consist of non-starchy vegetables (greens, asparagus, tomatoes, cucumbers, etc.).
• One quarter of your plate will consist of about 3-4 ounces of lean protein (tofu, beef, fish, chicken, etc.).
• On the last quarter, place your starch. Starches are usually about half a cup and include foods like pasta, rice, corn, beans, peas, etc.

On the side of your plate, add a small fruit (about a cup worth) and a fat-free or low-fat milk or yogurt. You can also add a small amount of fat (oil, butter, salad dressing), but a serving size is typically 1 teaspoon (for approximately 45 calories).

Sometimes you may eat something different than what is described on the health plate. Some foods are very high in calories, and even eating what is described as one serving can add up - especially condiments like salad dressing, mayonnaise, sour cream, and oils. If you aren't sure how much you should eat, tracking your intake and comparing it to your calorie goals for the day will help you determine what size will be appropriate for you. To start tracking your intake, go to FitDay's free diet and weight loss journal. If you are trying to lose weight, keep in mind that research shows that people who track what they eat will lose twice as much weight as people who do not keep track of what they eat.

If something you eat comes in a package, check the food label. The most important part of the food label is the serving size. Take a look at this and compare it to your calorie goal to see if this food fits into your eating plan.

Here are some other tips for easy portion control:

1. When eating at home, use small plates.
2. Drink 2 glasses of water before each meal.
3. Fill up on high-fiber foods (5 grams or more per serving).
4. When out to eat, split a meal with a friend.
   
5. Alternatively, when you order, ask your waiter box up half of your meal. Take the remainder home to eat at another time.
   
6. Eat slowly - be the last one at the table to finish your meal.
   
7. Include plenty of non-starchy vegetables in each meal (they are high in water and fiber).
8. If making large portions of food at home, freeze leftovers for an easy meal later.
9. Don't eat in front of the TV or while doing distracting activities like working or reading.
10. Don't go into a meal starving. If you anticipate going more than 4-5 hours without food, have a snack on hand.

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