Balancing Meals and Snacks
The key is in portions and variety
Wellness Wednesday is back! Scroll on down and head on into Week Three — Balancing Meals & Snacks. To catch up on missed articles click on the relevant week as follows:
We spent the last two weeks learning that food is broken down into two main categories; macronutrients (carbohydrates, protein, fats) and micronutrients (vitamins and minerals). This week we will be looking at how to balance our meals and snacks to ensure we are including a variety of foods and consuming the right amount of food and drink to maintain our health and make you feel your best.
Here the Eatwell Guide has broken down the plate into five groups:
- Fruits and vegetables (green)
- Starches (yellow)
- Protein (pink)
- Dairy (blue)
- Oils and spreads (purple)
Fruits and Vegetables
We should be aiming for five portions of fruits and vegetables a day (3 portions of vegetables and 2 portions of fruit). As mentioned before, fruits and vegetables are a good source of vitamins, minerals and fibre. You can choose from fresh, frozen, or canned. If choosing canned vegetables, make sure to choose a low-sodium option.
Starches
Starches should take up 1/3rd of what we eat. Choose starches that are whole grain such as wholewheat bread, pasta, or rice as they are higher in fibre. If this change is difficult, try pairing white starches with vegetables, for example a bhagi rice or a pasta salad with tinned carrots and peas (with little to no mayonnaise).
Protein
Meat, beans, fish, eggs, and pulses are all good sources of protein, vitamins, and minerals. Beans, peas, and lentils are good alternatives to meat because they are lower in fat and high in fibre. When choosing meat it’s best to choose lean cuts and less red and processed meats such as bacon, salami, sausages. One portion of protein should be equal to the size of your palm.
Dairy
Milk, cheese, and yogurt are great sources of dairy products which provide protein, some vitamins, and calcium. Dairy alternatives such as soy or almond milk or dairy free yogurts are good alternatives and usually fortified with vitamins and calcium.
Oils and Spreads
When choosing oils and spreads aim for unsaturated types such as olive, vegetable, and sunflower oils. Use sparingly.
When we are balancing our meals, it may not look the same every time; some days you may be hungrier than usual and that’s okay. Ideally you want to aim for three balanced meals and two snacks throughout the day to ensure your blood sugar levels never reach too low as that can cause fatigue and low energy levels — which can cause disruption in your ability to focus. As a general rule try not to go more than 4 hours without eating (with the exception of sleeping).
Example of breakfast
Example of lunch/ dinner
Example of Lunch / Dinner 2
Portion sizes
Portion control is key. So here are some quick references to help you get started!
Information this week by: Kirstyn Church, an Associate Nutritionist with Nutrition Consulting Services
