By Sarah Glunz, MS, CNS, LDN
Like me, you probably read something new about wellness every day—the next diet to try, the foods you should avoid, the beverage that will solve all your problems (actually, I might be interested in that). But the thing I’ve found as a nutritionist is that most people make great strides with their health and wellness by focusing on the foundational principles of nutritious eating. And one of the simplest, most impactful tools is the balanced plate.
What Is the Balanced Plate?
The balanced plate is a visual measurement of the amount of veggies, protein, and starches you have in a meal. While calorie counting and monitoring macronutrients, like carbs, may be important for you, this concept is a much simpler place to start. The goal is to fill half of your plate with veggies, like leafy greens, tomatoes, cucumbers, carrots, and broccoli. The other half of the plate will be split between protein, like chicken, fish, beef, and tofu, and starches, like pasta, rice, bread, and potatoes. It’s that easy. In fact, simplicity is a big reason why so many nutritionists use the balanced plate as a teaching tool. Here are two other reasons why nutritionists love the balanced plate and you should try it too.
1. Increases veggie consumption
Let’s be honest—most of us could eat more vegetables. We all have days we are killing it with our diet and other days we’re wondering if we’ve had any veggies at all. The balanced plate helps to make sure that your veggie-packed days are the majority. Try making veggies the central part of your meal planning which will encourage you to find new, exciting ways of enjoying them. Explore roasting, using your air fryer, or adding spices and herbs.
2. Keeps carbs and protein intake in check
Filling half of your plate with veggies also changes the dynamic of the rest of the plate because there isn’t enough room left to pack too much protein or starches. For example, pasta can easily fill the whole plate. Instead, try making pasta a side dish with half a plate of green beans or salad and some protein, like meatballs. The fiber in the veggies and the protein in the meatballs will keep you fuller longer and avoid snacking an hour later.
Improving your health and wellness is about starting where you are and finding simple ways you can do a little better. At your next meal, take a moment to see how balanced your plate is and if there are any small changes you can make.
Balanced Plate Recipes
Check out Savory magazine (available at your supermarket) and Savory Online for ideas to inspire you. For perfectly proportioned meals to get you started, give these crowd-pleasing recipes a try.
Miso-Honey Salmon with Roasted Green Beans and Gnocchi
All three components of this meal cook on one sheet pan for easy clean up. Salmon is a tasty source of protein and is rich in heart-healthy omega-3 fats. Frozen green beans with a simple addition of garlic powder shine in this recipe for quick prep, and gnocchi get crispy and golden after roasting for the perfect bite.
Get the recipe: Miso-Honey Salmon with Roasted Green Beans and Gnocchi
Fajita Steak Salad
Mix all of the components in one bowl for a beautifully balanced meal. Romaine lettuce, fajita peppers, and frozen corn create a beautiful bed of colorful veggies. Top your bowl off with seared sirloin steak slices, crushed tortilla chips, and your favorite fajita toppings for a nutritious Tex-Mex classic.
Get the recipe: Fajita Steak Salad
Eggplant Parmesan Meatballs
This Italian American dinner mashup is packed with sneaky plant-based protein. The meatballs are made with smokey roasted eggplant, seasoned Italian breadcrumbs, eggs, and cannellini beans for a pop of unexpected protein. Green squash noodles add an extra veggie boost to bulk out the meal.
Get the recipe: Eggplant Parmesan Meatballs
Sweet Potato Nachos with Ground Turkey
Baked sweet potatoes replace tortilla chips in this lighter, fresher twist on nachos. Top with a quick chili topping of ground turkey and refried beans before the dish is piled high with fresh lettuce, tomatoes, and avocados.
Get the recipe: Sweet Potato Nachos with Ground Turkey
Maple-Mustard Pork Tenderloin with Potatoes and Broccoli
Top juicy pork tenderloin with maple-mustard sauce for a sweet and savory protein. Baby potatoes get the star treatment with a crispy parmesan crust while broccoli roasts beside them for a deliciously balanced weeknight dinner that’s ready in minutes.
Get the recipe: Maple-Mustard Pork Tenderloin with Broccoli and Potatoes
Sarah Glunz, MS, CNS, LDN has been a nutritionist for over 15 years and does her best to balance her meals while working at Savory, playing outdoor sports with her family, and living her best mid-life.
