If you never feel quite full and satiated after a meal or you’re hungry an hour or so after, Tia Glover, RD, shared this graphic on Instagram on how to build a balanced plate. She said in the caption, “I love using this formula when making meals or snacks because I know it will keep me full and satisfied until my next meal!”
The formula for a balanced plate is a carb, plus a protein, plus a fat, plus fiber. Here are examples of each:
Carb sources: any type of grain such as rice, quinoa, oats, bread, pasta, tortillas; a starchy veggie like sweet potatoes; corn; peas; and fruit
Protein sources: any type of meat including chicken or red meat, seafood, eggs, tofu, beans, nuts, seeds, and dairy products
Fat sources: oils, butter, olives, avocado, nuts, seeds, coconut, higher-fat dairy products, and fatty fish
Fiber sources: fruits, vegetables, whole grains, legumes, nuts, and seeds
To create a balanced meal or snack, Glover suggests including one food from each category and seeing how it affects your satiety and satisfaction levels. She added that portion size is important. In order to feel full, you need a large enough portion to feel like you’ve eaten enough.