Hello friends of Spite Fitness!
Today we’re going to embark on a super fun and yummy journey all about food and the ways it helps keep us healthy, strong and full of energy. Have you ever looked at your dinner plate and wondered if it has everything you need? Let’s take a trip into the delicious world of a balanced plate and learn how we can make mealtime not only healthy but full of different colors and flavors.
What Does a Balanced Plate Look Like?
Imagine that your dinner plate is a painter’s palette, full of colors that come together to create a beautiful art piece. Now, think of your plate as a clock, divided into four o’clock, eight o’clock and twelve o’clock. A balanced plate would have different kinds of foods neatly filling every area!
In the largest section on our plate, we should have vegetables and fruits. They’re full of colors and are really good for our bodies. From red apples and yellow bananas to green broccoli and orange carrots – sections like these should be full to the brim!
Next is a space for grains. Here is where you put yummy foods like rice, bread, pastas or even cereals. Foods made from whole grains, like brown rice and whole wheat bread, are the best for giving us lots of energy.
Another section is for proteins. Good sources of protein include meats like chicken and fish, as well as plant sources like beans and tofu. A handful of nuts like almonds or walnuts could also have a place here.
The Colors on a Balanced Plate Plate
Fruits and vegetables come in many different colors. Each color not only makes our plates look brighter and more fun, but also gives us different vitamins and minerals that our bodies need to grow and stay strong.
Imagine that you are an artist, and your plate is your canvas. With a brushstroke of green here, a splash of red there, and a dollop of orange, you can paint the perfect plate that’s not only pretty to look at, but super healthy too!
Veggie Delight: The Rainbow on Our Plate
Veggies and fruits are incredibly fun! They come in so many different colors, shapes, and sizes that with every meal, you can have a rainbow of deliciousness on your plate. Vegetables and fruits should make up the largest section of our balanced plate. Packed with vitamins, minerals, and fibers, these colorful wonders do a whole lot of magic to help our bodies stay healthy and strong.
Embark on a Colorful Journey with Your Balanced Plate
Fruits and vegetables boast a vast range of colors. Each individual shade brightens our plate and simultaneously supplies us with distinct vitamins and minerals quintessential for our growth and robust health.
Think of yourself as an artist, with your plate serving as the canvas. With a dash of green here, a sprinkling of red there, and a smidgen of orange, creating the perfect plate that is not only aesthetically pleasing but also packed with nutritional value becomes an achievable feat.
The Big Job of Small Veggies
Each vegetable has its own special job to do in our body. Take, for example, the tiny wonders like peas, broccoli, corn, and green beans. Green peas are little beads of protein, which help our body grow stronger. While broccoli looks like tiny trees, they do the big job of giving us lots of vitamin K, which helps our body heal when we get cuts and bruises.
Meanwhile, orange veggies, like carrots and sweet potatoes, are full of vitamin A. Did you know that vitamin A helps you see better in the dark? Talk about a superpower!
Fabulous Fruits: Nature’s Sweet Treat
Fruits don’t get left behind in the race of bringing joy to our plates. Colorful, fresh fruits are a delicious way to add natural sweetness to your meal – and they’re great for our health too! From juicy red strawberries to deliciously sweet yellow pineapples, fruits are loaded with vitamins and fibers that keep our bodies running smoothly.
Remember how vitamins A and K help us see in the dark and heal faster? Fruits like oranges and kiwis are full of vitamin C that helps to keep our immune system strong and could even make your cold go away faster.
Filling Up Your Plate with Veggie Love
It’s important to fill up half your plate with lots of different veggies and fruits. Try making your plate a work of art by painting it with colorful vegetables and fruits. The more colors on your plate, the more types of vitamins you might be getting.
You can choose to eat veggies in many ways – enjoy them raw, steam cook them, or stir-fry them with a bit of oil. You can even grill them, too! And when it comes to fruits, you can have them as a dessert after your meal, a snack, or even blend them in a smoothie.
So, feel free to play with colors in your meals and create dazzling, delicious rainbows on your plate every day. Because when it comes to eating veggies and fruits, the more, the merrier!
Our Energy Providers: Grains — A Deeper Exploration
Have you ever felt completely drained out post a long day? That’s your body signaling it’s time for some energy replenishment. Grains serve as an excellent, sustained source of energy and should occupy one quarter of your plate.
Grains have long been a staple in human diets, providing us with a rich base of slow-release energy and vital nutrients. They can be categorized into two groups — whole grains and refined grains. Whole grains, including brown rice, whole wheat bread, oats, and quinoa, are rich in fiber, vitamins, and minerals that contribute to improved digestion, enhanced satiety, and well-functioning metabolism. Conversely, refined grains lose some of these health benefits during the refining process, as valuable nutrients are stripped away.
Grains, particularly whole grains, can also contribute to an optimal heart health. Their fiber content aids in reducing blood cholesterol levels and stabilizing blood sugar levels. Additionally, they contribute to the feeling of fullness and can help prevent overeating, assisting in maintaining a healthy body weight.
In order to integrate grains into your meals, consider switching refined grains with whole grain counterparts, such as opting for whole wheat bread instead of white bread, or brown rice in place of white rice. Additionally, venture into incorporating new grain varieties into your meals, such as swapping your usual pasta for quinoa or trying farro in a soup or salad. This not only keeps your meals interesting but also allows you to reap the benefits of different nutrients grains have to offer.
By valuing the importance of water and grains, you can significantly boost your overall health while enjoying diverse and scrumptious meals. Don’t hesitate to explore new grains and hydration options, as this will present an opportunity to discover new flavors and textures, invigorating your balanced plate even further.
The Power of Protein: Building Yourself Strong
What if I told you that within our body, we have mighty builders who help keep us strong, healthy and active? These builders are proteins, and it’s their job to make sure we’re ready for action all day, every day.
Every time we run, play, laugh, or even grow, proteins are there helping us along. They help fix our bodies if we have any cuts, bruises, or if we’re feeling sick. Proteins can also boost our bodies when we’re growing, which is super important at all ages!
Proteins come from different types of foods. They can be found in animal foods like meat, chicken, fish, eggs, and dairy products like milk, yogurt, and cheese. You’ll often find this kind of protein on a delicious hamburger or in a cheese omelet for breakfast.
Now, let’s not forget our veggies, which are also packed with protein! Foods like beans, lentils, nuts, and tofu are rich in protein and make fantastic meat substitutes. So, if you’re a vegetarian, or if you prefer having a plant-based meal, these are perfect options for you. A great example could be a delicious bowl of lentil soup, or a yummy peanut butter sandwich.
When filling our plate, it’s important to remember not to pile up too much protein. You only need a portion that’s about the same size as your palm. That’s enough to keep our mighty internal builders, the proteins, doing their job.
So, next time you’re enjoying your meal, remember your protein section – the magic building blocks of your body.
Liquid Gold: Hydrating with Water
Although it doesn’t occupy a space on your plate, water is of paramount importance. It keeps us hydrated, aids in digestion, flushes out toxins, and keeps our bodily systems operating seamlessly. Make it a habit to include a glass of water with every meal for unparalleled health benefits.
Hydrating with water also helps to maintain a healthy body weight by regulating our appetite and boosting metabolism. Moreover, water is vital for the proper functioning of our kidneys and supporting a healthy complexion, contributing to radiant and nourished skin. Alternatives to plain water can include herbal teas, infused water with fruits and herbs, or coconut water. These options are particularly appealing for those who may find it challenging to consume adequate amounts of plain water throughout the day.
Enjoying Our Balanced Plate
Now that we know what a balanced diet is, we can enjoy scooping up piles of colorful vegetables onto our plates, tearing off pieces of bread, and adding slabs of delicious protein. Eating should be fun, and with a balanced plate, it’s not just fun, it’s healthy too!
Remember, the best plate is a colorful one, full of different types of foods that help our bodies stay healthy, grow and have lots of energy. Next time you sit down for a meal, imagine your plate as your canvas, and you the artist who’s creating a delicious, nutritious masterpiece. Bon Appétit!
We hope this deep-dive into the various elements of a balanced plate has inspired you to nourish yourself with an abundance of colors, flavors, and nutrients. If you have any questions about anything discussed here, or if you need more individualized advice, please do not hesitate to reach out to us. We are here to guide you, answer your queries, and help you on your journey to optimal health and wellbeing. Remember, there are no silly questions when it comes to your health. We look forward to hearing from you and assisting you with your nutritional needs! My email is Ryan@SpiteFitness.com
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