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The Power of a Balanced Plate: Unlocking the Secret to a Healthier Lifestyle

Updated: Jun 15, 2023

A balanced plate is the key to a healthier lifestyle, and it's easier to achieve than you might think. With a colourful combination of non-starchy veggies & fruits, starchy veggies & legumes, and protein, you can ensure your meals provide optimal nutrition. In this blog post, we'll explore the importance of a balanced plate, offer examples of each food category, discuss how a well-rounded diet can support gut health and overall well-being, and provide tips on incorporating the balanced plate into your daily meals.



The Balanced Plate Formula

  1. 50% non-starchy veggies & fruits: bell peppers, avocados, cucumbers, leafy greens, berries, and apples.

  2. 25% starchy veggies & legumes: sweet potatoes, carrots, beets, peas, chickpeas, beans, lentils, and squash.

  3. 25% protein: chicken, fish, beef, pork, and tofu.

Tips for Incorporating the Balanced Plate into Your Meals

  1. Plan your meals: Take a few minutes each week to plan out your meals, ensuring that you include a variety of non-starchy veggies and fruits, starchy veggies, and protein sources.

  2. Prep in advance: Wash, chop, and store veggies and fruits in the refrigerator to make it easier to create balanced meals throughout the week.

  3. Mix and match: Experiment with different combinations of veggies, fruits, and proteins to keep your meals interesting and avoid getting stuck in a food rut.

  4. Portion control: Use a smaller plate to help control portion sizes and ensure that you're getting the right balance of nutrients in each meal.

  5. Embrace leftovers: Cook extra portions of starchy veggies and protein sources, and store them in the refrigerator or freezer for quick, balanced meals on busy days.

  6. Add color to your plate: Aim to include a variety of colourful veggies and fruits in your meals to ensure you're getting a wide range of nutrients.

The Importance of a Balanced Plate

A balanced plate offers several significant benefits for your health:

  1. Variety of nutrients: By incorporating a mix of veggies, fruits, and protein sources, you ensure your body receives essential vitamins, minerals, and antioxidants that support your immune system and overall health.

  2. Fiber boost: Non-starchy veggies and fruits are packed with fiber, which aids in digestion, keeps you full, and helps regulate blood sugar levels.

  3. Sustained energy: Protein provides long-lasting energy, supports muscle repair and growth, while complex carbs from starchy veggies help maintain stable energy levels throughout the day.

A Balanced Diet and Gut Health

A balanced diet plays a crucial role in maintaining a healthy gut. By consuming a variety of nutrient-dense foods, you can support your gut health and promote a thriving digestive system. A healthy gut contributes to improved digestion, better nutrient absorption, and a stronger immune system.


If you're looking to further enhance your gut health, visit kathrynkingnd.com/gut-guide to get your hands on a FREE gut healing guide. This valuable resource includes delicious recipes and practical hacks to nourish your gut and elevate your well-being. Don't miss the opportunity to take your gut health to the next level.



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