What’s a balanced meal?

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Exactly what is considered a balanced meal can vary between people of different cultures. In the West especially, a balanced meal is typically thought of as a protein in the form of a piece of meat, surrounded by a side starch and vegetable, with a bun and a glass of milk. In part, this is because we are conditioned to select foods from the Basic Four as outlined in the food pyramid developed by the United States Department of Agriculture (USDA). However, this agency has restructured its guidelines under the new “MyPyramid” to include five staple foods, with meat given far less prominence and a greater focus on whole grains, fruits and vegetables. Additionally, there are other food pyramid models that cater to those who prefer an Asian, Mediterranean, Latin American, or vegetarian slanted diet.

Regardless of carnivore status or any ethnicity or regional association, a balanced eating plan is always the same for everyone. In other words, all of these food pyramids promote the message that a variety of whole foods is key and that sugars, saturated fats and alcohol should be consumed in moderation. In fact, the only real difference between these pyramids is the suggested foods listed within each food group. For example, the Asian food pyramid recommends pasta and rice every day, while the Mediterranean one suggests polenta and couscous instead.

Obviously, the purpose of these pyramid illustrations is to help one in choosing foods to prepare balanced meals with the reliable method of choosing a few from each group. Furthermore, the foods recommended in the greatest quantities always form the widest part of the pyramid, which is the base. However, it can be inconvenient and even annoying to refer to a chart just to prepare dinner every night. That said, there are some simple guidelines for making a healthy, balanced meal without resorting to pictures or lists.

The second rule of thumb is to include a variety of textures with every meal. This not only provides dietary interest but also ensures an assortment of whole grains. It’s also worth mentioning that some raw foods provide texture, as well as optimal nutrition and much-needed fiber.

In fact, cooking vegetables can decrease their nutritional value. So consider a salad or salad of freshly grated or sliced ​​greens as one way to get crunchy, energy-packed nutrition. After all, raw vegetables are an excellent addition to other foods that help round out a meal, such as rice, beans and pasta dishes.

The final element to knowing what constitutes a balanced meal is the moderation of certain foods. In particular, sweets, fats and oils should be consumed less. You also don’t have to include meat with every meal. In fact, most cuts of beef can add a considerable amount of fat and cholesterol to the diet and should be limited. This also extends to egg yolks, which are best limited to once or twice a week. Excellent sources of protein in lieu of meat and eggs include legumes, cheese, and dark leafy greens.

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