Balanced Meal Ideas

Eating a balanced meal refers to eating a wide variety of whole foods, as outlined in the USDA food pyramid. The USDA food pyramid serves as a guideline regarding how many servings from each food group to eat daily, including whole grains, meat, fish, dairy, and fruits and vegetables. Including foods from each category daily ensures balanced meals providing necessary nutrients, vitamins and minerals needed for optimal health.

Breakfast

Breakfast is the most important meal of the day and needs to include a variety from each food group to start the day off right. Some good meal ideas include: oatmeal with fruit and milk or cream added, along with a glass of juice; two eggs, two lean bacon strips, one slice of whole grain toast with a tablespoon of butter, and a glass of milk; 1 cup of yogurt with 1/4 cup of granola and a handful of berries, with a glass of juice.

Lunch

Eating a healthy lunch provides the nutrients necessary to give you lasting energy throughout the afternoon. Combining foods from each food group provides a balanced meal. Some lunch ideas include: turkey and cheese sandwich on whole grain bread with lettuce and tomato, an apple and a glass of milk; a green salad with ham and cheese, a chopped hard boiled egg and assorted chopped vegetables, six whole grain crackers, a bunch of grapes and water; stir-fried chicken with assorted vegetables, brown rice and iced tea.

Dinner

For the final meal of the day, dinner should be a healthy combination of foods from each food group and kept smaller than the other meals since it is the end of the day. A few meal ideas for a tasty dinner include: grilled fish, steamed vegetables such as broccoli, cauliflower and carrots, quinoa and a glass of milk; whole grain pasta cooked and tossed with fresh tomatoes, cooked ground sausage, and shredded parmesan cheese, with a small green salad and a glass of iced tea; baked chicken breast with pesto, small baked potato, steamed asparagus and water.

Snacks

For those in-between meal snacks to ward off hunger pangs and keep the energy level up, choose wholesome, balanced foods such as: nut butter on celery or whole grain crackers; yogurt topped with berries and chopped almonds; an apple and handful of walnuts; raw cut up vegetables and dip; rice cake topped with cottage cheese and sliced tomatoes.