by: Katherine McNitt, MS, RDN, LDN
As a dietitian, one of the most common questions I receive is how to create balanced meals. One great method to do this is to use macronutrients or "macros" to create a balanced and delicious combination of proteins, carbohydrates, and fats. Benefits of a well-balanced meal include maintaining energy levels, supporting muscle growth, and keeping your body functioning optimally. Below, I’ve outlined a comprehensive guide to building balanced meals using macros, including a table of healthy food sources and a list of non-starchy vegetables.
Understanding Macronutrients
Proteins: Proteins are crucial for building and repairing tissues, making enzymes and hormones, and supporting overall health. They can be found in both animal and plant-based sources.
Carbohydrates: Carbohydrates are the body's primary energy source. They should be consumed in the form of whole grains, fruits, and vegetables to ensure you’re getting essential nutrients and fiber.
Fats: Fats are essential for energy, hormone production, and nutrient absorption. Healthy fats include unsaturated fats found in avocados, nuts, seeds, and certain oils.
Macro Table
Here's a detailed table listing food sources rich in proteins, carbohydrates, and fats:
Proteins (g) | Carbohydrates (g) | Fats (g) |
Beef (3 oz) - 22g | Apple (1 medium) - 25g | Almonds (1 oz) - 14g |
Black beans (1 cup cooked) - 15g | Banana (1 medium) - 27g | Avocado (1 medium) - 21g |
Chicken breast (3 oz) - 26g | Beets (1 cup cooked) - 13g | Butter (1 tbsp) - 12g |
Cheese stick (1 oz) - 7g | Berries (1 cup mixed) - 15g | Cashews (1 oz) - 12g |
Chickpeas (1 cup cooked) - 15g | Black beans (1 cup cooked) - 40g | Cheese (1 oz) - 9g |
Cottage cheese (1 cup) - 27g | Broccoli (1 cup cooked) - 12g | Chia seeds (1 oz) - 9g |
Canned tuna (3 oz) - 20g | Brown rice (1 cup cooked) - 45g | Chicken thigh (3 oz) - 13g |
Edamame (1 cup) - 17g | Carrots (1 cup raw) - 12g | Coconut oil (1 tbsp) - 14g |
Egg (1 large) - 6g | Chickpea pasta (1 cup cooked) - 35g | Cream cheese (2 tbsp) - 10g |
Greek yogurt (1 cup) - 10g | Corn (1 cup cooked) - 31g | Dark chocolate (1 oz) - 9g |
Hemp seeds (3 tbsp) - 10g | Granola (1 cup) - 65g | Egg yolk (1 large) - 5g |
Hummus (1 cup) - 19g | Lentil pasta (1 cup cooked) - 39g | Flaxseeds (1 oz) - 12g |
Lentils (1 cup cooked) - 18g | Mango (1 cup) - 25g | Greek yogurt (1 cup full-fat) - 8g |
Milk (1 cup) - 8g | Oats (1 cup cooked) - 27g | Hemp seeds (3 tbsp) - 13g |
Nutritional yeast (2 tbsp) - 8g | Oranges (1 medium) - 15g | Mayonnaise (1 tbsp) - 10g |
Pork loin (3 oz) - 23g | Pasta (1 cup cooked) - 43g | MCT oil (1 tbsp) - 14g |
Protein shake (1 scoop) - 20g | Peach (1 medium) - 14g | Mozzarella cheese (1 oz) - 6g |
Pumpkin seeds (1 oz) - 7g | Peas (1 cup cooked) - 21g | Olive oil (1 tbsp) - 14g |
Quark (1 cup) - 27g | Pineapple (1 cup) - 22g | Peanut butter (2 tbsp) - 16g |
Salmon (3 oz) - 22g | Potatoes (1 medium) - 37g | Pistachios (1 oz) - 13g |
Seitan (3 oz) - 21g | Quinoa (1 cup cooked) - 39g | Ricotta cheese (1 cup) - 16g |
Shrimp (3 oz) - 20g | Rice cakes (1 large) - 7g | Salmon (3 oz) - 11g |
Spirulina (2 tbsp) - 8g | Spinach (1 cup cooked) - 7g | Sesame seeds (1 oz) - 14g |
Sunflower seeds (1 oz) - 6g | Sweet potato (1 medium) - 26g | Sunflower seeds (1 oz) - 14g |
Tempeh (3 oz) - 15g | Whole wheat bread (1 slice) - 12g | Tahini (2 tbsp) - 16g |
Tofu (4 oz) - 8g | Yogurt (1 cup) - 15g | Walnuts (1 oz) - 18g |
Turkey breast (3 oz) - 24g | Grapes (1 cup) - 16g | Whole milk (1 cup) - 8g |
Non-Starchy Vegetables
In addition to the macronutrients, it's essential to include a variety of non-starchy vegetables in your meals. These vegetables are low in calories and carbohydrates but high in vitamins, minerals, and fiber. They can help you feel full and satisfied without adding many calories.
Here’s a comprehensive list:
Leafy Greens
Spinach
Kale
Lettuce (Romaine, Butterhead, Iceberg)
Swiss chard
Arugula
Collard greens
Mustard greens
Turnip greens
Beet greens
Watercress
Cruciferous Vegetables
Broccoli
Cauliflower
Brussels sprouts
Cabbage (Green, Red, Savoy, Napa)
Bok choy
Kohlrabi
Radishes
Rutabaga (considered lower in starch than other root vegetables)
Turnips
Alliums
Garlic
Onions (Red, Yellow, White)
Leeks
Shallots
Scallions (Green onions)
Chives
Other Non-Starchy Vegetables
Bell peppers (Green, Red, Yellow, Orange)
Zucchini
Cucumbers
Celery
Mushrooms (Button, Portobello, Shiitake, etc.)
Asparagus
Green beans
Snap peas
Snow peas
Artichokes
Okra
Eggplant
Tomatoes
Summer squash
Fennel
Endive
Radicchio
Jicama (often considered a low-starch root vegetable)
Herbs and Seasonings
Basil
Cilantro
Parsley
Dill
Thyme
Rosemary
Mint
Sage
Tarragon
For a handy reference, you can download and print the detailed table and vegetable list from the embedded PDF below:
How to Best Portion Your Plate for Different Health Conditions
Creating a balanced plate can help manage various health conditions effectively. As a Registered Dietitian Nutritionist (RDN), I recommend portioning your plate based on your specific health needs. Here are guidelines for portioning your plate using the three macronutrients and non-starchy vegetables:
General Healthy Eating Plate
For general health and well-being, divide your plate as follows:
50% Non-starchy vegetables: This includes leafy greens, cruciferous vegetables, and other non-starchy options.
25% Proteins: Lean meats, fish, plant-based proteins, and dairy alternatives.
25% Carbohydrates: Whole grains, starchy vegetables, and fruits.
Add a small amount of healthy fats: Avocado, nuts, seeds, and healthy oils.
Diabetes Management Plate
For managing diabetes, focus on controlling blood sugar levels by balancing carbs, proteins, and fats:
50% Non-starchy vegetables: These help control blood sugar and provide fiber.
25% Proteins: Aim for lean sources like chicken, fish, tofu, and legumes.
25% Carbohydrates: Choose whole grains and fiber-rich options like quinoa and brown rice.
Include healthy fats: Use olive oil or avocado in moderation.
Weight Management Plate
For weight management, emphasize lower-calorie, nutrient-dense foods:
50% Non-starchy vegetables: These fill you up with fewer calories.
30% Proteins: Helps maintain muscle mass while losing fat.
20% Carbohydrates: Focus on complex carbs with high fiber content.
Healthy fats: Include in small amounts to keep you satiated.
Heart Health Plate
For heart health, prioritize foods that support cardiovascular health:
50% Non-starchy vegetables: High in fiber and antioxidants.
25% Proteins: Choose heart-healthy options like fish, legumes, and lean meats.
25% Carbohydrates: Whole grains and vegetables that support heart health.
Healthy fats: Emphasize omega-3 fatty acids from fish and flaxseeds, and use olive oil.
Digestive Health Plate
For those with digestive issues such as IBS or IBD:
50% Non-starchy vegetables: Select easily digestible options like cooked carrots, zucchini, and spinach.
25% Proteins: Opt for easily digestible proteins like chicken, fish, and eggs.
25% Carbohydrates: Include easily digestible carbs like white rice, potatoes, and low-fiber grains.
Healthy fats: Use small amounts of healthy fats like olive oil and avocado.
Conclusion
Building a balanced meal using macros doesn’t have to be complicated. By incorporating a variety of proteins, carbohydrates, and fats, along with plenty of non-starchy vegetables, you can create delicious and nutritious meals that support your health and wellbeing. Remember, balance and variety are key to a healthy diet.
If you have any questions or need personalized nutrition advice, feel free to reach out to me. I’m here to help you on your journey to better health.
Wishing you health and happiness,
Katherine
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