A healthy meal leaves you feel energized, satisfied, and well-fueled. The best way to do this is to use a variety of foods as well as textures and flavors that you enjoy. This means having a balance of fruits, vegetables, carbs, proteins, and healthy fats. By eating a mix of these, you can create more satisfying and nutritious meal.
Fruits and vegetables add fiber to your diet and provide lots of nutrients. Choose produce with a variety of colors and types to fill up about ½ your plate. The added fiber will also help you feel more full.
For carbs, whole grains are the way to go and have a better effect on your blood sugar than refined grains. These should make up about ¼ of your plate and will help fuel your body throughout the day.
Some good plant-based protein sources include: beans, lentils, soy products, whole grains, nuts, and seeds. These should make up about ¼ of your plate to support your muscles and bones.
Healthy fats should be eaten in moderation to support heart health and provide needed vitamins. Some options include vegetable oils, such as olive, canola, or sunflower oil.