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What is a “Balanced” Meal?


The term “balanced meal” is often thrown around in the world of nutrition and healthy eating. But what does it mean?

A balanced meal combines different food groups in appropriate portions to provide a wide range of essential nutrients. Each component is vital in fueling your body and supporting overall health.

Key Components of a Balanced Meal:

Whole Grains and Complex Carbohydrates:

Complex carbohydrates help regulate blood sugar levels and keep you feeling fuller for longer by providing sustained energy, fiber, and important nutrients. Include whole grains like brown rice, quinoa, or whole wheat bread.

Lean Proteins:

Proteins are the body’s building blocks, aiding in tissue repair, muscle growth, and immune function. They also help keep hunger at bay. Incorporate lean protein sources such as poultry, fish, legumes, or tofu.

Colorful Fruits and Vegetables:

Load up on a variety of fruits and vegetables, aiming for a vibrant range of colors. These provide essential vitamins, minerals, antioxidants, and dietary fiber. They support overall well-being, boost immunity, and help prevent chronic diseases.

Healthy Fats:

Healthy fats provide energy, aid in nutrient absorption, and support brain health. Choose unsaturated fats while moderating saturated and trans fats. Include sources of healthy fats like avocados, nuts, seeds, and olive oil.


Don’t forget about staying hydrated! Water is essential for proper bodily functions. Include it as part of your balanced meal!

How to Create a Balanced Meal:

A simple rule of thumb is to fill half of your plate with veggies and fruits (the more colors, the better), a quarter with carbs (the more whole grains, the better), and another quarter with proteins (the leaner ones, the better). You can also add a small amount of healthy fats (the more unsaturated ones, the better) to make your meal tasty and satisfying. And don’t forget to drink plenty of water throughout the day to stay hydrated.

The Benefits of a Balanced Meal:

  • Optimal Nutrition: A balanced meal ensures you get a wide range of nutrients, supporting your body’s daily needs and promoting overall well-being.
  • Steady Energy Levels: The combination of carbohydrates, proteins, and fats in a balanced meal provides sustained energy, preventing energy crashes, and supporting productivity.
  • Weight Management: Balanced meals can help control portion sizes, promote satiety, and maintain and healthy weight.
  • Disease Prevention: A diet rich in balanced meals is associated with a reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers.


A balanced meal is the cornerstone of a healthy eating pattern. It combines various food groups, nutrients, and flavors to create a harmonious plate supporting your overall health and well-being. By embracing the concept of balance, you can enjoy a diverse range of delicious meals while nourishing your body with the nutrients it needs to thrive.

Written By: Amanda Herlocker MS, RDN, LDN, The Queen City Dietitian, LLC @ ModernWeigh

Eating a balanced meal is not easy for everyone. You may have trouble choosing the right foods, portion sizes, mealtimes, or variety. You may also need to balance your diet with other habits like exercise, stress management, sleep quality, and social support. That’s why we’re here to help you at ModernWeigh. We offer personalized nutrition programs designed by our registered dietitians to fit your needs and preferences. We also provide ongoing support, education, and motivation to help you reach and keep your goals for life. If you want to learn more about how we can help you eat a balanced meal every day, contact us today!