By Paul Evans
In the hustle and bustle of family life, ensuring every meal is both nutritious and appeasing for everyone can seem like an impossible task. However, creating a balanced plate doesn’t have to be complicated or time consuming.
As a school nutritionist, having worked with parents and schools across the whole of the UK, I’ve shown busy families how to incorporate a variety of nutrients into their daily meals, promoting overall health and well-being.
Understanding a Balanced Plate
A balanced plate is one that includes a variety of food groups, providing essential nutrients your body needs to function optimally. The Eatwell Guide, published by Public Health England, offers a simple visual representation of how different food groups can contribute to our meals which can serve as a useful guide when thinking about our menu:
Protein: Essential for both growth and repair in our body is an important place to start – aim for a quarter of your plate to include protein sources such as lean meat, fish, eggs, or plant-based alternatives like beans and lentils.
Fruits and Vegetables: We know that many of us don’t consume enough fruits and vegetables- containing vital vitamins and minerals whilst also being rich in fibre, half of your plate or meal should be filled with a variety of fruits and vegetables.
Carbohydrates: The remaining quarter should be reserved for carbohydrates. Ideally these would be whole wheat, potatoes with skins on or any other carbohydrate sources available to you. Carbohydrates are our primary energy source for both our body and mind. For extra points go for higher fibre options.
Dairy or Alternatives: Should be considered daily. Incorporate dairy products or calcium-fortified alternatives, such as soya drinks, to ensure adequate calcium intake, which is vital for our bone health, whilst helping us absorb fat soluble vitamins.
Practical Tips
Plan Ahead: Everyone is short of time but taking some time to plan your meals each week can not only save you hours trying to work out what to conjure up with what’s in the cupboards but also can save you cash too. It also allows you to consider how the meals can be as nutritious as you’d like them to be.
Batch Cooking: Prepare and cook meals in bulk, then freeze portions. This approach can be a timesaver on busy days and helps you avoid the temptation of less healthy convenience foods.
Involve the Family: Many children are fussy eaters but exposing them to foods can teach them about nutrition and help them become more familiar to different types of foods. Get children involved in the planning (and dare I say) the cooking of foods.
Snack Smart: Keep healthy snacks readily available. Fruits, nuts, yoghurts, sliced vegetables, rice cakes are all excellent snacks that provide nutrients and energy.
Stay Hydrated: Encourage your family to drink plenty of water throughout the day. Many of us are dehydrated which we often mistake for hunger leaving us to snack on foods less nutrient rich. Being hydrated, is essential for overall health and can help maintain concentration and energy levels.
Be Flexible: While aiming for balance, it’s important to be flexible and include variety. Not every meal needs to be perfect. What matters is the foods are 80% mostly nutrient dense throughout the year.
Building a balanced plate for your family is about including a variety of tasty foods in the right proportions to meet your nutritional needs. With a little planning and creativity, you can ensure that even in the midst of a hectic schedule, your family enjoys nutritious and delicious meals.
Remember: small changes can make a big difference to your family’s health! But don’t beat yourself up. Aiming for nutrient dense meals 80% of the time is a great place to start.
By adopting these nutrition tips, you’re setting the foundation for a lifetime of healthy eating habits for your entire family.
Embrace the journey towards a healthier lifestyle, one balanced plate at a time.
About the Author: Paul Evans is a dedicated nutritionist and school food expert at School Health UK. Having spent five years in teaching, he now works closely with schools, running the UK recognised Better Lunchtimes Project and hosting nutrition and health workshops for school staff. His goal is to ensure that every child has the opportunity to acquire the knowledge and skills necessary for a healthy, well-balanced life.
