What is a balanced plate?

Until a few years ago it was said that a proper diet had to be based on the nutritional pyramid, but the truth is that the pyramid was useful in theory, but it was not very clear how to put it into practice. Moreover, over the years it has become clear that what the pyramid suggested was not the right thing to do either.

The balanced plate, on the other hand, is an easily applicable method, adapts to all tastes and needs and is an ideal tool for losing weight without restricting food or having to count calories. What’s more, it is even educational, as it helps you learn how to eat better by knowing what each food provides.

Here we explain what it consists of and how to apply it. If you are looking to control your weight, in our articles about the Herbalife diet with us, we show you the most important keys.

What is the balanced plate method?

The balanced plate method is also known as the Harvard plate, as it was created in 2011 by experts at the Harvard School of Public Health as a nutritional guide. It is a very practical tool for designing balanced meals with ease.

It is based on the premise that for a meal to be balanced it must include three types of food: vegetables, protein and carbohydrates. Fruit and dairy are taken into account, but as I will explain later, they are included outside this dish (dessert, breakfast or snack).

The key to the method is the proportions: 50% of the plate must be vegetables, 25% protein and the remaining 25% carbohydrates.

What is the dish method for?

As it is a visual method, it is very easy to apply and serves to:

Eat a balanced diet, as it includes all the nutrients the body needs in the right proportions on a plate.
Control portion sizes. It is designed so that you do not overeat or undereat, so it is useful both for losing weight and for maintaining a healthy diet.
Being able to plan the menu in advance, but also to improvise, as it also helps you to make a shopping list. By dividing by food groups you can better organise the ingredients you need for your meals.

How to choose foods for the balanced plate?

Vegetables

This is the group that is most present on a balanced plate, as it provides a large amount of minerals and vitamins, as well as fibre and antioxidants. Vegetables should take up half of the plate.

It is always best to opt for raw vegetables, but they can also be cooked. In the latter case, it is best to avoid overcooking them and, as for how to cook them, it is preferable to steam or bake them, as boiling them loses a large amount of vitamins in the water.

Another tip is to try to combine vegetables of different colours, which, as well as making the dish more attractive (remember that food enters through the eyes first), is also a way of making sure to include a greater variety of vitamins and minerals.

Proteins

Of the other half of the plate, one quarter should be protein, which can be of animal (meat, fish, poultry, eggs, etc.) or vegetable origin.

As for animal protein, it is recommended to limit the use of red meat and avoid processed meats. Also bear in mind that it is not advisable to mix several animal proteins (such as white meat or fish and eggs, for example) in the same dish, as this could exceed the recommended amount of fat and also increase the calories considerably.

On the other hand, it is advisable to combine several foods with vegetable protein, since, unlike animal protein sources, most of them do not contain all the essential amino acids, but they can complement each other. A classic example is lentils with rice.

From our products I recommend protein powder with a Formula 1 shake.

Carbohydrates

The last quarter of the plate is carbohydrates.

How to choose carbohydrates?

Try to choose complex carbohydrates, as they are considered nutritionally better because of their vitamin, mineral and fibre content. Complex carbohydrates include wholemeal bread, pulses, rice, pasta and starchy vegetables such as potatoes.
Avoid refined cereals whenever possible. Try to use whole grain pasta, bread and rice. They are easier to digest, help stimulate intestinal transit and have a more moderate effect on blood sugar.

Extras for your balanced plate

Use vegetable oils, preferably olive oil. Avoid partially hydrogenated oils, as they contain unhealthy trans fats.
To reduce salt intake, you can add herbs and spices, which add aroma and flavour.
If you want to add sauces, opt for healthy options such as vinaigrette, Tzatziki sauce, egg white mayonnaise, chimichurri or homemade tomato sauce.
For a crunchy touch, you can use nuts or seeds (small handful), which also provide nutrients and healthy fats.

Other tips for healthy eating

Aim for five meals a day. Breakfast, lunch, lunch, snack and dinner.
Don’t forget water. At least one and a half litres a day. If you find it hard to drink water, try adding a few drops of lemon juice or pieces of fruit to give it a touch of flavour. In winter you can also drink afresh.
Avoid fizzy and sugary drinks.
Remember to eat 2 or 3 pieces of fruit a day. You can include it as a dessert or as a snack at lunch or snack.
Vary your food. This way you avoid getting bored, you can try new things and you make sure you get more vitamins.
Avoid ultra-processed foods. They contain additives, are high in sugars, total fat, saturated fat and sodium, and low in protein, fibre, minerals and vitamins.

What does a balanced plate look like in a vegan diet?

The balanced plate method can also be used if you follow a vegan diet. The main source of vegetable protein is legumes, but also quinoa, soya, seeds, nuts, oats, nori seaweed, textured soya, tofu, tempeh and seitan, among others.

Bear in mind, however, that with the exception of soya and quinoa, which contain all the essential amino acids, the rest only contain some of them, so it is best to combine different foods with vegetable protein. You can mix them in the same dish or make sure to eat them at another time of the day, for example, eating nuts as an afternoon snack.

If you are vegan, within Herbalife products, you can find a wide variety of products aimed at this public.