Before preparing a meal, think of the ingredients you are going to use. For a healthy and balanced meal, you should be including sources of proteins, carbohydrates, and fats. If you omit any of those ingredients, your meal will not be considered steady.
Whether you are preparing your breakfast, lunch or dinner, you should primarily focus on the source of carbohydrates. They include fruits, vegetables and grains that will provide you the main source of energy, fibers, vitamins and minerals. For instance, half of your meal should consist of a variety of vegetables that will add bulk to your diet, delay the emptying of your stomach and make you feel full.
One quarter of your plate should be then filled with a source of starchy vegetables or grains, such as potato, corn, rice, bread, pasta, etc. Carbohydrates are the preferred fuel for many of our bodily functions, especially the nervous system.
Then you should think about a good source of proteins; such as poultry, meat, fish, dairy products, eggs, beans, etc. Your body needs protein to build and repair tissues and to make enzymes, hormones, and other body chemicals. It is also very important to choose lean meat, or low fat products, otherwise foods high in saturated fat and cholesterol may have many undesirable health implications. Also, you need to vary your protein sources in order to get the benefits of each type. For instance, seafood varieties are rich in omega-3 fatty acids, meats are a good source of iron, beans are excellent source of B vitamins, etc.
And finally, comes the fat! You should never think of eliminating fat from your diet, as some are essential for your health. You can easily enjoy adding, in moderation, olive oil to your salad, few olives to your sandwich, or even few walnuts to your meal. However, you should be avoiding the unhealthy fat sources such as fried products, butter, mayonnaise and many others. These types of fats are harmful to your heart and overall health.
By combining those three food groups, you would have earned the adequate fuel to a proper body functioning until the next meal.