Heard about the "balanced food plate" but have no idea what that means or how it applies to intuitive eating. Discover the main components of a balanced plate and how to start building one now.
What is a balanced plate?
A balanced plate is a tool that illustrates the distribution of different foods in a meal. It is made up of the main food groups, which according to Health Canada, will provide the vitamins, minerals and macronutrients such as protein, carbohydrates, fibre, and fat to meet the nutritional needs of an individual.
How do you build a balanced plate?
The plate is divided into thirds and is accompanied by complementary foods. Each third represents a food group. This plate represents one meal and should be applied to all three main meals.
The plate is composed of proteins, starches, and a source of fibre.
(To note: No food is just one thing but a combination of different macronutrients, vitamins, minerals and other small micronutrients. The foods indicated below each food group indicate good/great sources of that particular nutrient. That is why it is important to eat a variety of foods within each group to get the most benefit.)
Protein
Proteins are large nutrients that are important in the structure of cells, tissues, and vessels, and the mechanism of various physiological systems such as tissue repair, metabolism, the immune system and much more.
Protein is found mainly in animal sources such as poultry, meat, fish, eggs, and dairy products (milk, yogurt, and cheese).
Some plants offer a good source of protein such as legumes (lentils, chickpeas, soybeans, etc.), tofu (soybeans), nuts (almonds, peanuts, walnuts, etc.) and seeds (sunflower, pumpkin, hemp, etc.).
Starchy foods
Starchy foods are primarily a source of carbohydrates. Carbohydrates are necessary as fuel for our body. When we lack carbohydrates, we may feel more tired and weak.
There is a great variety in terms of quality in starchy foods. In the spectrum, there are refined starches (which have undergone a great transformation in food production) and at the other extreme the whole grain starches.
The more we look for whole or less processed starches, the more we will have a high density of nutrients since these foods retain a greater quantity of minerals, vitamins, and dietary fibre. Processed grains often have much of these nutrients removed.
Some starchy foods to consider are whole grain products such as bread, pasta, couscous, brown/wild rice, buckwheat, barley, oats, bulgur, etc. There are also starchy vegetables like potato, sweet potato, squash, manioc (yucca), and corn.
Dietary Fibre:
Fibre is also in the carbohydrate family but it is a large molecule that is not digested in our digestive tract. They help with stool regularity and can limit the absorption of certain nutrients such as cholesterol, and carcinogens.
Dietary fibre is found almost exclusively in plant sources, primarily in vegetables and fruits. A good amount is also found in whole grains, legumes, nuts and seeds.
Complementary foods:
Calcium and vitamin D fortified dairy products or plant-based drinks are part of a balanced diet. According to Canada's Food Guide, it is recommended to have at least 2 portions of dairy or enriched plant-based alternatives per day. Also, during the winter months in Quebec (October to May), it is recommended to take a vitamin D supplement.
Fruits like vegetables are a source of fibre and natural sugar. They are also rich in vitamins and minerals and are part of a balanced diet.
And of course, water is a must for hydration.
How to use the balanced plate in intuitive eating?
It may seem contradictory to recommend a balanced plate when talking about intuitive eating. But for many, especially those who have an unbalanced relationship with food, their basic diet can diverge greatly in terms of the quality and quantity of nutrients to the amounts recommended.
The balanced plate can be a starting point for many to reacquaint themselves with food, and relearn how to provide our bodies with the nutrients they need. It can also provide a routine to help us better listen to our hunger and satiety signals.
After introducing the balanced plate to your daily routine, your body will get used to it and gradually you will naturally feel the urge to eat these food groups.
Do you always have to eat a balanced plate?
Eating is not about perfection. It is a balance between eating for pleasure and our health. Health is based on the sum of our actions (diet, physical activity, lifestyle) and not on one meal.
You will likely eat an "unbalanced" meal. This is normal and part of living and eating well. This is only one meal and is not a “setback” to your health.
As you continue your journey with intuitive eating you will learn to balance and build your plate to meet your nutritional needs as well as rediscover the pleasure in eating for your mental and physical wellness.
References:
Dubost Bélair, M. and Scheider, W., 2006. La nutrition. Montréal: Chenelière Éducation.
Guide alimentaire canadien. 2022. Utilisez l’assiette du guide alimentaire canadien pour préparer des repas sains. [online] Available at: https://guide-alimentaire.canada.ca/fr/conseils-pour-alimentation-saine/utilisez-assiette-du-guide-alimentaire-canadien-pour-preparer/ [Accessed 21 April 2022].
Health Canada. 2022. Vitamin D. [online] Available at: https://www.canada.ca/en/health-canada/services/nutrients/vitamin-d.html [Accessed 21 April 2022]
First published: 2022-04-22 Updated: 2022-04-26
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