From the Guidelines
A nutritionally complete meal should include a variety of foods such as fruits, vegetables, whole grain foods, healthy sources of proteins, and liquid plant oils, as recommended by the American Heart Association 1. To achieve a balanced diet, consider the following key components:
- Fruits and vegetables, which provide essential micronutrients and fiber
- Whole grain foods, such as brown rice, quinoa, or whole wheat bread, which offer complex carbohydrates and fiber
- Healthy sources of proteins, including fish, seafood, legumes, nuts, low-fat dairy, poultry, and lean meat
- Liquid plant oils, like soybean oil and canola oil, which support heart health Aiming for a plate that is half filled with vegetables, one-quarter with protein, and one-quarter with complex carbohydrates, plus a small serving of healthy fats, can provide the necessary macronutrients and micronutrients for optimal bodily function. It is also important to note that hydration is crucial, so including water with your meal is essential. The American Cancer Society also provides guidelines on nutrition and physical activity for cancer prevention, which emphasize the importance of consuming a variety of whole foods, including fruits, vegetables, whole grains, and healthy sources of protein 1. Additionally, a global review of food-based dietary guidelines highlights the importance of legumes and nuts in a healthy diet, with many countries recommending their consumption as part of a balanced diet 1. Overall, a well-balanced diet that includes a variety of whole foods can help support overall health and well-being.
From the Research
Nutritionally Complete Meals
A nutritionally complete meal is one that provides the optimal levels of macronutrients and micronutrients recommended for overall health and well-being. According to 2, a prepared meal plan that meets national dietary guidelines can lead to improvements in lipids, blood sugars, homocysteine, and weight loss.
Key Components of a Nutritionally Complete Meal
The key components of a nutritionally complete meal include:
- Macronutrients: carbohydrates, proteins, and fats 3, 4
- Micronutrients: vitamins and minerals 3
- Fiber: essential for healthy digestion and satiety 5, 4
- Water: essential for hydration and overall health 4
Benefits of a Nutritionally Complete Meal
The benefits of a nutritionally complete meal include:
- Improved cardiovascular health 2
- Weight loss and management 2, 6, 5
- Improved bone density and quality 6
- Reduced risk of diet-related chronic diseases 4
Examples of Nutritionally Complete Meals
Examples of nutritionally complete meals include:
- A balanced diet that includes a variety of whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats 3, 4
- A hypocaloric, nutritionally complete, higher-protein meal plan that includes lean proteins, complex carbohydrates, and healthy fats 6
- A meal plan that includes increased protein intake and meal frequency, such as consuming three or six meals per day 5