Feeling deprived and tired of the complicated diet plans and restrictive meals for managing weight? It’s time to embrace healthy, balanced diet meals that prioritize your nourishment for healthy living.
Contrary to what we have been led to believe, healthy eating is not complicated. A little guidance can help you choose a healthy eating plan that will improve your overall well-being.
This blog explores practical tips on how to create healthy, balanced diet meals for your weight management goals. From understanding the essential components of a balanced meal to setting realistic goals for weight management, we will equip you with the knowledge to undertake your weight management journey healthily.
What Does A Balanced Diet Look Like?
We all have heard of the importance of choosing a well-balanced, healthy diet. But if you are not sure what exactly constitutes a well-balanced diet, you are not alone!
A study in 2022 suggested that about 85% of people who were surveyed believed their diets to be healthier than they actually were. More surprisingly, almost 99% of these people overrated the healthfulness of their diet!
A well-balanced diet contains a ‘variety’ of foods containing essential nutrients such as protein, fats, vitamins, minerals, and carbohydrates. Following healthy, balanced diet meals implies that you include foods from various food classes while avoiding processed foods. Choosing a healthy eating meal plan will ensure your body gets its dose of essential nutrients for optimal energy to perform everyday tasks.
Ever wondered how many calories you need to lose extra weight? Find out here.
Essential Components of a Balanced Meal
Do you feel drowsy and low even after waking up after a long night’s rest? If yes, chances are you are missing the essential nutrients that should be a part of healthy, balanced diet meals. A healthy eating plan gives your body the nutrients it requires to function at its best while allowing you to be mentally and physically active.
According to guidelines enlisted by the U.S. Department of Agriculture, the most basic standards set by MyPlate are:
- 50% of your foods should be a variety of whole fruits and vegetables
- 25% of your food should be protein, especially lean protein
- 25% of your food should be grains, with whole grains being half of them.
- 3 cups of dairy per day
In short, a healthy eating meal plan emphasizes:
- Adding Fruits, vegetables, whole grains, fat-free and low-fat dairy products
- Including Lean meat, poultry, fish, eggs, beans, and nuts
- Limiting saturated and trans fats, sodium, and added sugars
- Controlling portion sizes
Want to master healthy eating habits? This guide will walk you through your healthy eating journey.
Mastering Your Portion Control For Weight Management
Adopting healthy eating habits as a part of your lifestyle should be at the top of your weight management goals. Master your portion control through healthy, balanced meal plans by following these tips:
- Use smaller dinnerware
Surprising as it may sound, a smaller plate actually helps to control your portion size. According to research, the size, shape, and color of plates can influence the perceived portion size as well as the attractiveness of food. This is the reason why using a larger plate can make your food appear smaller, leading to overeating.
However, when you use smaller plates, your brain will perceive the same amount of food as more substantial than it is. This visual trick can help you feel satisfied with the healthy eating plan, even with a smaller portion.
- Use your plate as a portion guide.
If you find it difficult to manage weight even after choosing healthy, balanced diet meals, using your plate as a portion guide can be helpful. Studies suggest that using a plate as a portion guide can promote balanced eating and weight loss among people with Type 2 Diabetes or obesity.
A rough guide for a well-balanced plate that forms a healthy eating meal plan is:
- Vegetables: Half a plate
- Protein: Quarter of a plate
- Carbs: Quarter of a plate
- High-Fat Foods: Small portion in the center of the plate
- Use your hands as serving guides.
If you want to gauge your portion size for healthy, balanced diet meals, using only your hands for measurement may be enough. The Zimbabwe Hand Jive is a simple method of portion control that uses hands like this:
- Palm: 1 portion of protein such as meat, fish, and poultry
- Closed fist: 1 portion of carbohydrates
- Thumb: 1 portion (tablespoon) of fat-heavy foods such as peanut butter
- Cupped hand: 1 portion of fruit or vegetables
- Keep a Food Diary
When exercising portion control for a healthy eating plan, it is always best to keep a food diary. By doing so, you can jot down the foods you have eaten throughout the day. You can also calculate the number of calories consumed, the timing of each meal, and the portion control for effective weight management.
Confused about which foods and recipes can help you lose weight? Read about them here.
- Drink Before You Eat
According to studies, drinking a glass of water 30 minutes before eating can reduce cravings, allowing you to distinguish between hunger and thirst. In fact, drinking 1 liter of water before each meal has been associated with a lower level of body weight, waist circumference, fasting blood sugar, triglyceride levels, and low-density lipoprotein (LDL) cholesterol levels.
Setting Realistic Goals for Weight Management
Opting for healthy, balanced diet meals to manage weight may be overwhelming for you, particularly if you want a healthy eating plan for weight loss. However, you can achieve your weight goals by considering the following key points:
- Aim to lose 1-2 pounds every week
- Consider your starting weight
- Break down large weight goals into manageable steps
- Incorporate sustainable dietary changes and regular exercise into your routine
- Monitor your weight, food intake, and exercise levels carefully to identify any areas of improvement.
The Last Word
Eating healthy is easier than you think. With the right effort, portion control, and dedication, you can embrace the healthy, balanced diet meals that will take you on the path to weight management for a healthy, happy, and lively you.
