Webster defines a balanced meal as a: nicely or evenly balanced, arranged, or regulated act or time of eating a portion of food to satisfy appetite. However, most believe a balanced meal is food that: topples precariously aloft a plate! Use these 3 steps to develop a health conscience plate or recipe.
Example: Beef Spaghetti recipe
1. Look at the recipe through clean eating glasses. With a clean eating mentality the food you consume will never look the same again. Out are the chemically treated and sauced up recipes. In are the colorful healthful recipes. Clean recipes are those consisting of whole grain carbohydrates, lean protein, fruits, veggies, and healthy fats.
2. Be sure you can break the recipe down into your personal portion size before you grub. This might take some getting used to since, normally your spaghetti recipes have been in one giant bowl for everyone to dish their mindless portion out of. Review the article Take Portion Control to see portion sizes that you can eyeball on the spot, or break out your handy dandy measuring cups and food scales for an accurate food amount and calorie count.
3. Balance the meal using a percentage of: 60%carbs 20%protien 20%fat per plate or use the Food Guide Pyramid. The percentage is established by the American Council of Exercise Fitness and the Food Guide Pyramid is established by the Unites States Department of Agriculture. Both are equally useful in establishing a baseline for healthy eating. While using these guides no longer will you be tipping your plate scale with too much protein/fat like those of the Atkins diet. You are left with a balanced way to eat and then the rest is left to you. You are wearing the chef's hat when designing a healthy meal. For example, if the beef spaghetti recipe consists of flour noodles make them whole wheat. Make the beef lean and use a spaghetti sauce that will give you a serving of veggies and round out the carbohydrates with a side of veggies cooked in extra virgin olive oil. Next, portion the meal out to fit your needs and calorie allowance. Think of percentages and food guide pyramids as pals and always let your portions be your guide!
Webster Online Dictionary