A simple guide to creating a balanced meal

We get experts to weigh in on what makes up a balanced, nutritious meal – it’s all in the serving sizes – and how our dietary needs change over time.

Start by filling half your plate with fresh, non-starchy vegetables, then fill quarter of the plate with slowly absorbed grains and the rest with lean meat or non-meat protein. Getty Images

Catchphrases such as “balanced diet” and “moderation” are common when people are talking about health and nutrition, but what do they really mean? What is “balanced” and “moderate” to one person could easily mean something very different to another.

Fatima Sadek, dietitian at Imperial College London Diabetes Centre in Abu Dhabi, says a balanced diet is one that gives your body the nutrients it needs to function correctly, and should ideally contain food from each of the major food groups.

The easiest way to do this, she says, is to follow this simple guide: “Fill half your plate with fresh, non-starchy vegetables like spinach, carrots, lettuce, greens, cabbage, broccoli, cauliflower and tomatoes, to brighten up your plate. With half of your plate filled with vegetables, the options for delicious combinations are endless,” Sadek explains.

“Fill a quarter of your plate with slowly absorbed grains such as wild rice, quinoa and fibre-rich cereals and starchy vegetables such as sweet potato, pumpkin and yams.

“Then fill a quarter of your plate with lean meat or non-meat protein, like fish, chicken, beef, eggs, seeds or legumes.”

Dimitrios Spanos, registered dietitian and manager of Clinical Dietetics at Cleveland Clinic Abu Dhabi, seconds that idea and suggests ending the meal with a handful of fruit and a tub of low-fat yogurt.

“The meal should look colourful,” he adds. “We should enjoy our food and have a variety of different foods. It is OK to occasionally have foods that may contain added sugar, but according to international guidelines they should be less than 10 per cent of our overall calorie intake.”

Variety is important, explains Sadek, because no single food contains all the nutrients that our bodies need. “Eating well means eating a variety of foods from the different food groups. This will supply the nutrients that are essential for our bodies, while a balanced, nutritious meal will also make you feel satisfied for longer and help you to avoid reaching for unhealthy snacks.”

Having an understanding of the specific nutritional needs for your stage of life is also advisable because our needs change with age. “It is during the body’s growth periods that the need for nutrients is greatest,” Sadek says. “This occurs during infancy, adolescence and pregnancy. Once the growth period stops, energy needs and the need for certain nutrients change. An adult woman may only need 6.7 milligrams of calcium per pound of body weight, while a 9-month-old infant needs 27mg of calcium per pound of body weight to grow.”

Older people tend to become less active and therefore their energy needs decrease, while their nutritional needs may change due to health conditions or lifestyle- or age-related factors. “[Vitamin] B12 can be an issue, along with vitamin D,” says Spanos. “This is because our ageing skin may not be able to synthesise vitamin D as well, or we may have less exposure to sunlight and decreased capacity of kidneys. This also leads to less absorption of calcium, affecting our bone health. To overcome this, we recommend older people have three portions of calcium sources, such as low-fat dairy each day – a glass of milk, a tub of yogurt and a piece of cheese the size of a matchbox.” He also advises frequent walks, which helps with physical activity requirements as well as exposure to sunlight for vitamin D.

Regardless of age, a poor diet makes your body more prone to disease, infection, fatigue and poor performance, Sadek explains, which is why it is vital for parents to educate their children on the value of good nutrition and also set a good example for them. “Children don’t do what we say, they do what we do, so by eating a nutrient-poor diet they run the risk of growth and developmental problems as well as struggling with academic performance.”

By creating a balanced meal, you give yourself the best chance of maintaining a healthy weight, strengthening your immune system and providing your body with the fuel and nutrients it needs for optimal health.