Building a Balanced Dinner: Simple Whole Foods for Everyday Health

 In our journey to introduce whole foods, it’s important to focus on how to bring balance to your meals in a practical, sustainable way. A balanced meal doesn’t have to be complicated or expensive. Let's explore what a healthy dinner looks like and how to create a shopping list to set yourself up for success. Start with the Basics: Protein, Vegetables, and Healthy Carbohydrates A balanced dinner revolves around four key components: protein, vegetables, carbohydrates and fiber. Protein is the cornerstone of your meal because it helps repair muscles, keeps you feeling full, and stabilizes your blood sugar. Vegetables, packed with nutrients and fiber, support digestion and provide essential vitamins. Lastly, carbohydrates offer burnable energy and fiber helps control sugar spikes from the carbs. Here’s how to think about portioning your plate: 1.Protein should be the foundation of your meal. Whether it’s chicken, beef, fish, or plant based options, potein will help you stay full longer and keep your energy levels stable. 2. Vegetables, the second largest portion, are vital for their vitamins, minerals, and fiber. Opt for fresh, readily available vegetables like squash, garden grown potatoes, carrots, green beans, and peas. 3.Carbohydrates, the small est portion, such as whole-grain pasta, brown rice, or potatoes, round out your meal by providing a steady source of energy. To visualize this balance, picture a plate where protein takes up the largest portion, followed by vegetables, with a small section reserved for carbs. Here’s an example of what a balanced dinner might look like: •Protein: Grilled chicken breast (6-8 ounces) or a plant based protein like a generous serving of lentils. •Vegetables: (about 2 cups total). Or a green wedge salad (light on the dressing). •Carbohydrates: A small baked potato (or ½ cup of brown rice) provides natural starch and complements the meal with a slow-releasing carbohydrate. This kind of meal is both satisfying and nourishing, offering a mix of flavors and textures that make it enjoyable while sup porting your health goals. Your Healthy Shopping List To create healthy, balanced meals, you need to stock your kitchen with the right ingredients. In our home we plan the weeks dinner protein/meal on the kitchen whiteboard. We then create our shopping list from this menu. A weekly menu during spring farm work and kid sports may look like this. Monday - burger which turns into protein spaghetti. Tuesday - tacos Wednesday - Pork Chops Thursday - turkey sandwich on whole wheat (travel sports) and QUEST nacho chips Friday - hamburgers and homemade fries Saturday - roast of some sort Sunday - meat like lamb chops, short ribs, steak Breakfast is generally the same thing; smoothie, fresh baked bread or eggs and bacon/ sausage. We eat left overs for lunch or a sandwich. Our shopping list looks something like this: Bananas Whole milk Lettuce, tomato, onion for salads and taco night Fresh brussels sprouts, corn on cob, green beans for dinner sides. Potatoes to make homemade fries in the air fryer Whole wheat bread, zero or Carb Balance tortillas for tacos. Whole wheat noodles or legume noodles for spaghetti Deli sliced turkey for sandwiches We are blessed that we raise and butcher most of our meat or buy it from a local farmer. The Power of Planning Ahead Meal planning makes it easier to stick to your health goals. By planning your meals in advance, you avoid the temptation of convenience foods and ensure that you’re eating balanced, nutritious meals. Remember, healthy eating doesn’t have to be complicated. The more you focus on whole, natural foods—especially those you can grow yourself or find at local markets—the easier it will be to stay on track. Next time you’re at the store or working in the garden, focus on filling your basket with the ingredients that build a balanced plate—because when you fuel your body with whole, real foods, curated by farmers or yourself. You set the foundation for lifelong health and vitality.