"When you nourish your body with balanced meals, you're investing in the potential for better energy levels, improved mood, stronger immunity and long-term wellness." – Joy Wong, Registered Dietitian at TELUS Health Care Centres.

Preparing healthy, balanced meals does not have to be complicated. With a few simple strategies, you can create nutritious meals that support your energy, strength and overall wellness.

The foundation: Understanding balanced meals

Aim for a balanced plate: for the majority of people this means:

• ½ of your plate is produce (fruits and vegetables)
• ¼ of your plate is protein
• ¼ of your plate is a high-fiber carbohydrate (whole grains or starchy vegetables)
• Don’t forget hydration
• A balanced meal also includes a source of healthy fats

Your step-by-step framework

1. Protein

• Adequate protein intake is essential for virtually every biological function, from maintaining muscle and bone health to supporting immunity and metabolism. It also provides satiety, which means it helps you feel full longer.
• Protein foods include lean meats, chicken, fish, seafood, eggs, dairy products, tofu, beans, lentils, nuts and seeds.

2. Produce

• Aim for variety and color. Each color represents different beneficial compounds like micronutrients and phytonutrients. For example, dark leafy greens are rich in iron and calcium, orange vegetables provide beta-carotene and blue and purple fruits like berries contain powerful antioxidants.

3. High fibre complex carbohydrates

• When eaten as part of a balanced meal, whole grain carbohydrates and starchy vegetables provide energy and fibre to support digestive health, heart health, stable energy and blood sugar levels.
• Examples include brown rice, sweet potato, whole grain breads, quinoa or oats.

4. Healthy fats

• Healthy fats improve nutrient absorption, support heart health, brain health and contribute to both satisfaction and lasting fullness after your meal.
• Sources include olive oil, a handful of nuts, seeds, fatty fish and avocados.

5. Hydration

• Proper hydration is one of the most impactful yet overlooked aspects of nutrition. Adequate fluid intake is essential for digestion, nutrient absorption, energy levels and cognitive function.
• Most people benefit from about eight to 15 cups of fluids daily, though individual needs vary based on activity level, climate and overall health. A practical approach is to drink water or unsweetened beverages with each meal and snack and aim for pale or colorless urine as a sign of good hydration.
• If you choose to drink alcohol, make sure you pair it with a glass of water.

Here's how to put these principles into practice with three simple meal ideas:

1. Breakfast: Veggie omelette

• Protein: Two to three eggs
• Vegetables: Spinach, mushrooms, tomatoes, peppers in omelet
• Complex carb: Whole grain toast
• Healthy fat: Avocado on the side

2. Lunch: Turkey wrap or sandwich:

• Protein: Sliced turkey breast
• Vegetables: Lettuce, tomato, cucumber, spinach
• Complex carb: Wholegrain wrap or whole grain bread
• Healthy fat: Hummus or avocado spread

3. Dinner: Gochujang salmon bowl

• Protein: Salmon, edamame, sesame seeds
• Vegetables: Edamame, cucumber, radishes
• Complex carb: Brown rice, edamame beans
• Healthy fat: Salmon, avocado oil, sesame oil

This content is for educational purposes only and is not intended as medical advice. Dietary needs vary by individual. Please consult a healthcare provider or Registered Dietitian before making significant changes to your diet, especially if you have a medical condition.

This article was written by Joy Wong, Registered Dietitian at TELUS Health Care Centres.