Nutrition Handbook: Part 3 - Building a Complete Balanced Meal

by Jason J. Duke - Owner/Artisan

Fresh Content: August 18, 2022 00:49

What is a Complete Balanced Meal?
Meals are Complete When Balanced †

A complete balanced meal contains various food groups for balanced nutrition; different food groups have a different density of nutrients, such as protein, fat, carbohydrates, vitamins, minerals, and unique constituents that are best combined together in balanced way for optimal nutrition.

Food Groups In Complete Balanced Meals

Below is list of the food groups for making complete balanced meals. Always be sure to add a source of protein, since protein is essential to many bodily functions throughout during both activity and rest. Many types of vegetables can be considered a carbohydrate. Sweets and desserts are added in small amounts to satisfy a craving, while reducing a only a small portion of the carbohydrate type foods.

  • Vegetables
  • Fruits and Juices
  • Eggs
  • Meats
  • Dairy and Cheeses
  • Nuts, Beans, Legumes
  • Grains, Breads, Cereals
  • Oils and Butter
  • Sweets and desserts, like chocolate

Food Group Combinations In Complete Balanced Meals

Examples of optimal combinations to complete a balanced meal. A selection of a balance of equal portions of protein, carbohydrates, and fat is best from any of the food group selections available.

  • Veggies, Meats, Grains
  • Dairy, Bread, Fruit
  • Cheese, Nuts, Grains, Sweets
  • Cereals, Dairy, Eggs, Juice
  • Beans/Legumes, Oil, Veggies
  • Meats, Beans/Legumes, Butter 

Supplemental Foods Build-Up Complete Meals

Food Variety Builds a Balanced Meal
Culinary Spices Further Complete a Meal †

Certain health promoting types of foods are used to supplement meals by adding them to meal-time.

Supplemental Foods Added to Complete Meals

Supplemental foods can be added in any combination to complete meals. Generally they are added in a culinary way for flavor or for increasing the nutrient density for particular chosen health benefits.

  • Spices
  • Herbs
  • Superfoods
  • Botanicals
  • EFA's
  • Vitamins/Minerals
  • Amino Acids
  • Protein Powder
  • Others, like probiotics and unique constituents

Nutrition Handbook
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