By Rahcel Zeskind
A simple visual solution to the complex issue of a balanced meal. Create a plate with the correct portion and size for your specific daily nutritional needs that represents what each meal should look like. Then take a picture of it, this gives you an easy cheat sheet and a visual comparison. Next, simply recreate that same portion and size of each healthy carbohydrate, protein and fat (using the specific items in each category from your list).
The photo below represents a balanced meal that is around 40 % lean protein, 40 % clean carbohydrates that are low on the glycemic index, and 20% healthy fats (no additional fats or sugars are added through dressings or cooking oils in the plate below). The meal is 20grams of protein (4 oz) and 20g carbs (4 oz) and 8g of fats - this looks like around 250 calories total.
Copyright Rachel Zeskind 2012
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