Building a Balanced Plate
Building a Balanced Plate
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How does one take all the information about each food group and create a complete dish that both supports general health as well as exercise-related goals? There are many philosophies on what is considered a 'balanced plate.' What most resources agree on is the following:
When it comes to weight maintenance, the body will need more calories when there is increased energy expenditure
For weight loss, a caloric deficit has to be sustained while eating enough calories and protein to maintain lean body mass
For highly active individuals increasing the proportions of carbohydrates and protein is important
Food quality is essential, and meeting dietary recommendations outlined in the Dietary Guidelines for Americans, 2020-2025, and supported by entities like the America Heart Association and MyPlate will support any fitness or weight goal while also supporting general health.
MyPlate
MyPlate
One approach for members to learn what their personalized meal plate could look like is exploring the MyPlate website. It provides information on recommendations for all food groups, considerations for various life stages, and even provides an individual estimate for calorie needs. This resource has some simple, initial steps for anyone to take as they start their health journey.
In a nutshell, there are two main takeaways from the visual of the MyPlate diagram:
Keep portions of carbohydrates/starches and protein relatively equal.
Focus on half the plate being a variety of vegetables and/or fruit.
Harvard Healthy Eating Plate
Harvard Healthy Eating Plate
A similar visualization of how to build a balanced plate can be seen in the Harvard Healthy Eating Plate. It mimics many of the same concepts and recommendations as MyPlate but provides an additional emphasis on healthy fats and water. Harvard’s Healthy Eating Plate has been used for education to groups managing Type II Diabetes and cardiovascular diseases. Additionally, there are translations for this resource into 25 different languages.
Athlete's Plate
Athlete's Plate
A third and final option for understanding how to build a balanced plate comes from the Athlete’s Plate, which was designed in conjunction between the University of Colorado at Colorado Springs and the United States Olympic Committee Food and Nutrition Services. This visualization is geared toward highly active individuals and elite athletes.
The biggest emphasis from this resource is the progression of how to adjust the proportion of each food group relative to the intensity and volume of training:
The more vigorous and frequent exercise is the larger the proportion of calories from carbohydrates should be compared to other food groups.
For weight maintenance, the emphasis remains on diet quality, fruits, and vegetables.
Jerk Chicken Dinner for One
Jerk Chicken Dinner for One
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