Building a Balanced Plate with Whole Foods at Every Meal
The food industry has made it very easy to rely on quick-fix meals and processed snacks. It’s also convenient to carry granola bars, bags of chips and candies with you on the go to satisfy your every craving. However, true health and vitality are found in whole foods. Whole foods—like fresh fruits, vegetables, whole grains, lean proteins, and healthy fats—bring us closer to nature and give our bodies the nourishment they crave.
Over the past few months, I have made a point to cut out a few things that had snuck back into my diet over time. You may not believe me, but the effect was immediate. My mind was clearer, my body felt less achey, I was more energetic, and just… better. A cleaner diet really does make a difference! But what exactly defines a clean diet? Let’s dive into how building a balanced plate with whole foods can support your health, your mood, and your daily energy.
What Does a Balanced Plate Actually Look Like?
At some point in your life, thanks to the US elementary school health education, I’m sure that you’ve seen the MyPlate visual from the US Department of Agriculture. While the main idea of MyPlate is still relevant, recent research has refined our understanding of a balanced plate, showing it may not look quite the same. Although MyPlate is still an active description of a balanced plate, dietitians and nutritionists have shifted to use a more simplified model for balanced meals. Ideally, a balanced plate should include a mix of whole foods as organized in the following proportions:
1) The Foundation of Your Plate: Vegetables and Fruits
Vegetables and fruits should take up about half of your plate.
These colorful, nutrient-dense foods are loaded with vitamins, minerals, fiber, and antioxidants—everything your body needs to thrive. Plus, each color represents different nutrients, so a colorful plate means you’re covering all your nutritional bases. Fruits and veggies do more than just deliver vitamins; they support gut health, boost immunity, and reduce inflammation. They’re also naturally hydrating and even improve skin health, which is an added bonus!
Practical Tips:
Breakfast: Add a handful of spinach or kale to your smoothie in the morning, or pair berries with your oatmeal.
Lunch: Opt for a big salad loaded with veggies or try adding sliced avocado and tomato to your sandwich.
Dinner: Make half of your plate non-starchy veggies like broccoli, zucchini, or green beans, and add a side of fruit for dessert.
2) The Protein Power: Lean Proteins
Protein should fill about a quarter of your plate.
Whether it’s chicken, fish, eggs, beans, or tofu, protein is essential for building and repairing tissues, supporting your immune system, and keeping you full and satisfied. In addition to muscle health, protein supports mental clarity, energy, and even better sleep. It’s also a key player in stabilizing blood sugar levels, which helps keep your mood balanced.
Practical Tips:
Breakfast: Include eggs, Greek yogurt, or a plant-based protein smoothie in your morning routine
Lunch: Add grilled chicken, fish, or a handful of beans to your salad, wrap or sandwich.
Dinner: opt for lean cuts of meat, fish, or plant-based proteins like lentils or quinoa.
3) The Energy Source: Whole Grains and Starchy Vegetables
Whole grains and starchy veggies should make up another quarter of your plate.
Whole grains and starchy veggies provide complex carbs, your body’s primary energy source. Whole grains include foods like brown rice, quinoa, and oats, while starchy vegetables include potatoes, sweet potatoes, and squash. These carbs are rich in fiber, which keeps blood sugar steady and can reduce cravings. They’re also a great source of B vitamins, which help convert food into energy and keep us feeling more alert and less fatigued.
Practical Tips:
Breakfast: Enjoy whole-grain toast with avocado or a bowl of steel-cut oats topped with nuts and seeds.
Lunch: Try a quinoa salad or a whole-grain wrap.
Dinner: Add roasted sweet potatoes or brown rice to your plate for sustained energy.
4) The Healthy Fats: Oils, Nuts, and Seeds
Healthy fats are to be enjoyed in moderate amounts.
Healthy fats are key for brain health, hormone production, and the absorption of fat-soluble vitamins like A, D, E, and K. Include them in moderate amounts to support overall health and keep you feeling full and satisfied. In addition to brain health, healthy fats support cardiovascular function and help reduce inflammation. They add flavor to meals and make them more satisfying, which can prevent overeating later on.
Practical Tips:
Breakfast: Add a spoonful of nut butter to your smoothie or oatmeal.
Lunch: Drizzle olive oil over your salad or add a few slices of avocado to it.
Dinner: Cook with healthy oils like olive or avocado oil, and sprinkle nuts or seeds over your dish for a satisfying crunch.
5) The Extras: Herbs, Spices, and Flavor Boosters
Herbs and spices are the unsung heroes of a balanced plate. They make healthy eating enjoyable and flavorful, while also offering some pretty powerful health benefits. Many herbs and spices, like turmeric, cinnamon, and ginger, have anti-inflammatory properties, while others, like parsley and cilantro, support digestion. Plus, adding natural flavors reduces the need for salt and sugar, keeping meals healthier overall.
Practical Tip: At any meal, sprinkle on fresh herbs like basil, cilantro, or parsley, or add spices like turmeric, cinnamon, or black pepper for flavor and a nutrient boost.
As mentioned above, grab-and-go snacks are quick and easy. In the same way that society today has encouraged us to make the process of preparing food more efficient, it has also caused us to rush through the process of enjoying it. It’s easy to speed through meals, but being mindful as you eat can make a huge difference in how satisfied you feel and how well you digest your food. Try to slow down, enjoy the flavors, and appreciate the meal you’ve created. When you’re mindful, you’re also more in tune with your body’s hunger and fullness cues, which can naturally help you make healthier choices. To learn more about mindful eating, check out my past blog here.
Building a balanced plate with whole foods doesn’t have to be time-consuming or complicated. It’s about focusing on variety and balance. What exactly does this look like? Start by ensuring that half your plate consists of vegetables and fruits, dedicate a quarter to lean proteins, and fill the last quarter with whole grains or starchy vegetables. Add a dash of healthy fats, a sprinkle of herbs, and you’ve got a meal that’s as delicious as it is nutritious.
Making these changes doesn’t have to be an all-or-nothing approach. As I mentioned, when I eliminated a few things that had snuck into my diet, I felt an immediate effect—more energy, more clarity, and just an overall sense of better well-being. Creating and following a clean diet is powerful and truly transformative. It’s not about being perfect, but about making mindful choices that honor your health.
As you head into this week, think about the ways that you can set yourself up for success. Whether it’s prepping a lunch for yourself the night before or waking up an extra five minutes early to do so, prioritizing a balanced plate with whole foods is extremely beneficial. This one simple change can bring powerful results!
From personal experience and walking alongside clients in creating healthier diets and habits, I have found that small changes can have profound impacts on wellbeing. Prioritizing your health does not have to feel overwhelming or complicated. With the help of a health coach, cleaning up your diet and lifestyle can be much more enjoyable! I would love to help you discover where in your life you may need to make change and partner with you in following through with doing so. To learn more about my qualifications and/or set up a time to meet with me, check out my bio below:
Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business”, “The Ultimate Guide to Becoming a Successful Soul Professional” and “The Ultimate Guide To Leaving Your Legacy.”
To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here..