What does a balanced meal look like?

Last Updated on 22nd January 2018 by Will
There’s some truth in the old saying, ‘you are what you eat’. Everything you eat affects how your body functions. Combined with regular exercise, eating a well-balanced diet helps you to stay healthy and lowers the risk of developing heart disease, cancer and diabetes. It’s also important for your immune system, and for maintaining a healthy weight.
Your body’s needs depend on various factors including age, gender and physical activity, and will change over the course of your life. However, there are a few basic principles that make up a typical balanced meal – these apply specifically to adults, since children’s needs are slightly different.
The 5 main food groups:
Essential for growing, repairing and building body tissues and cells. Needed to produce hormones and enzymes.
The primary fuel for the brain and body, and a good source of fibre.
The main source of vitamins and minerals.
Insulates the body, protects organs, and is required for hormone production and fat-soluble vitamins A, D, E & K. Essential and unsaturated fats omega-3 and omega-6 lower the risk of heart disease, and reduce inflammation.
A good source of protein and calcium.
How much should I eat per meal?!
Ideally, you want your meal plate to be made up of…
- ¼ protein foods,
- ¼ carbohydrates,
- ½ vegetables.
A small portion of your meal can include dairy and fats like example oil, butter, cheese and cream.
Average Portion Sizes:
Protein
- Meat, fish and chicken, 100-125g
- Lentils and pulses, 80-100g (cooked)
- Tofu, 100g
- 2 eggs, 120g
- Nuts and seeds, 25g
Carbohydrates
- Rice, couscous and bulgur, 60g (uncooked)
- Potatoes, 170g
- Pasta, 70g (uncooked)
Vegetables
The average portion size for raw vegetables is 80g per serving
Fats: oils, butter
Approximately 10ml.
Dairy
- Cheese, 25g
- Feta, 30g
- Yoghurt, 50-100ml
- Mozzarella, 60-125g
- Crème fraiche, 50-100ml
If you have any other questions about eating balanced meals, or you’d like to know the average portion size for another food, leave a comment and I’ll respond to you as soon as possible!