A Nutritionist’s guide to The Balanced Plate Method

As a Nutritionist, one of the most common questions I get asked is how to create a balanced, nutritious meal without overthinking it or adding any additional pressure. Thinking about what you should eat and planning meals can sometimes feel overwhelming, but they really don’t need to be. One of the easiest ways to ensure you’re eating a balanced meal is using the Balanced Plate Method.

The Balanced Plate Method is a simple, practical approach focusing on portion control and nutrient diversity. In my opinion, the method is easy to remember and has a few basic guidelines that, once you get the hang of can help you nourish your body whilst feel your best.

What is the Balanced Plate Method?

The concept behind the Balanced Plate Method is simple: you need to basically aim to fill your plate with a variety of nutrient-dense foods in the right proportions (which we will go through in a minute). The goal is to create a plate that contains everything your body needs for optimal energy, digestion, and your overall wellbeing. A balanced plate provides the fuel you need to go about daily life. It provides the nutrients your body needs to THRIVE. Helping you to balance blood sugars and to feel satiated until your next meal.

A balanced plate consists of:

• 1/2 plate vegetables/salad (this does not include white potatoes- think colourful and varied vegetables. Choose seasonal for extra points). 

• 1/4 of a plate of good quality proteins, which includes organic meat, chicken, fish, eggs, dairy, nuts, tofu, beans, and pulses.

• 1/4 of a plate of complex carbohydrates such as whole grains, like quinoa, brown rice, farro and oats and starchy vegetables, for example sweet potato.

• 1/2 tbsp of good fats, such as extra virgin olive oil, butter, or a portion of cheese, nuts/seeds, or avocado

The benefits of the Balanced Plate Method

1. Simplicity

   One of the main benefits of the Balanced Plate Method is how simple it is. There is no need to count calories or obsess over the exact number of macronutrients, which is very refreshing for many. It allows food to once again become joyful. The method provides a clear structure while allowing for flexibility about what you are eating. Plus, it’s easy to apply to any meal, whether you're cooking at home or eating out.

2. Promotes nutrient variety

   By focusing on all the food macronutrients, you have the best chance of getting a wide variety of nutrients, which is key for long-term health.

3. Helps maintain energy levels

   By pairing lean protein, fibre-rich carbohydrates, and colourful vegetables, you are supporting steady energy levels throughout the day.

Often, we are unsure of what portion sizes look like and consist of. Using your hands to measure out portion sizes is a quick and easy way to gauge appropriate portion sizes without measuring tools and getting bogged down with using them when you are hungry and just want to eat. Here are a few examples of portion sizes as a guide:

Fruit and veg

80g of fresh fruit/veg

1 medium fruit

2 small fruits

Handful grapes/berries

3 heaped tbsp of peas 

Large handful of leafy greens

3 heaped tbsp beans/lentils

Dessert bowl of salad

Carbohydrates

40g (3 tbsp) of cereal

2 slices of bread

5-6 new potatoes

75g uncooked rice/pasta

One medium baked potato

2-3 tbsp boiled pasta

Proteins

Deck of cards size-cooked meat (60g-90g)

Palm of hand size-fish (140g)

2 medium eggs

4 tbsp beans (150g)

4 tbsp tofu (100g)

4 tbsp pulses (lentils/chickpeas) (150g)

Handful of nuts

1 tbsp of peanut butter

Dairy

200ml glass of milk

125ml yogurt

Match box size of cheese

Oils

1 tsp butter (5g)

1 tsp oil (5g)

I hope this all proves helpful. The Balanced Plate Method is not meant to be restrictive. It is a way to support you in creating a nutrient-dense meal.

Katie xx