Smart Eating: Tips to Track Nutritional Balance in Your Diet

Eating a healthy, nutritious diet has many benefits. A balanced plate can provide you with more energy and give your body the resources to run efficiently and repair itself. However, it can be challenging to monitor your day-to-day progress. Use four tactics to track nutritional balance in your diet.

1. Shop smart with an organized list.

When we’re busy, it’s easy to run to the store without a list in hand. However, making a list beforehand can help you track your nutrition goals. Try breaking down your food group needs by meal to ensure you’re getting sufficient nutrients throughout the day. Don’t throw out your list when you’re done shopping. Review your purchased groceries weekly to track what nutritional needs you’re meeting and which could use supplementation.

2. Balance proportions by food type.

There are five major types of food to consider: Fruits, veggies, grains, proteins and dairy. People need slightly different amounts of nutrients and calories depending on their age, sex, height and weight, and activity level, but there’s an easy visual to help you eat a balanced diet at every meal.

Think of each meal as a single plate. If each of your meals generally has the following proportions, you’re on the right track to meeting your nutritional goals:¹

• Half your plate: Fruits and vegetables
• One-quarter of your plate: Protein
• One-quarter of your plate: Grains
• In addition, adults generally need 3 cups of low-fat dairy or an equivalent daily to meet their nutrient needs.

Fruits and Veggies (Half Your Plate)

Fruits and vegetables provide a rich source of nutrients like complex carbohydrates, vitamins and minerals.

• Choose fresh fruits and vegetables to eat in the next two or three days.
• Add a bag of frozen produce or two to three cans for longer-lasting options. If choosing canned, make sure fruits are canned with a light syrup or in their own juices.
• Select produce you like but vary the types weekly to get a variety of vitamins and minerals.

Grains (One-quarter of Your Plate)

Grains are important sources of carbohydrates and fiber, which give our bodies energy and help them regulate. When shopping, choose whole-wheat sources over refined flour to get more nutrients with every bite.

• Choose oatmeal or whole-wheat bread, bagels or pancakes for breakfast.
• Select brown rice and whole-wheat pasta and tortillas for lunch and dinner.
• Pick popcorn or whole-wheat crackers for occasional snacks.

Protein (One-quarter of Your Plate)

Protein provides building blocks to grow and repair muscle and offers many essential vitamins and minerals. Eating protein in the morning can help improve your concentration and help you feel fuller throughout the day.²

• For breakfast, choose eggs or low-fat, low-sugar yogurt.
• Choose lean proteins like chicken or turkey breast, lean beef and fish, like salmon or tilapia.
• For alternative protein sources, look for beans, peas and lentils. If choosing canned versions, opt for low-sodium varieties.
• Pick nuts like almonds or walnuts for snacking and low-sugar peanut or almond butter.

Dairy (3 Cups)

Most Americans don’t get enough dairy.³ The good news is that dairy — or a dairy alternative with a similar nutritional profile — is easy to work into your day.

• For breakfast, have a glass of low-fat milk and a low-fat, low-sugar yogurt, or a scoop of low-fat cottage cheese with pineapple chunks.
• For lunch or dinner, drink a glass of milk or have it alongside a healthy snack midday.
• If you’re looking for a dairy alternative, try fortified soy or oat milk.

3. Develop whole meals.

Now that you have direction for grocery shopping, track your nutrition goals by developing whole meals that combine these different food groups. Here are a few ideas to get you started.

• Breakfast
  • Two hard-boiled or scrambled eggs on whole-wheat toast, a glass of milk or a cup of low-fat yogurt with berries
  • Toasted whole-wheat bagel with almond butter and sliced bananas
  • Whole-wheat pancakes topped with sliced fruit alongside a glass of milk
  • Fruit smoothie made from frozen fruits, fruit juice and yogurt
• Lunch and dinner
  • Power bowls: brown rice, chopped chicken breast, beans, sliced peppers and onions and salsa
  • Pasta night: whole-wheat pasta, lean ground beef, cooked squash and onions, tomato sauce and Parmesan cheese
  • Hearty salad: spinach or kale, lean chopped deli meat, walnuts or pecans, dried low-sugar fruit like cranberries and a sprinkle of low-fat cheese like feta
• Snacks
  • Apple slices or banana with peanut butter
  • Handful of almonds or walnuts
  • Carrots, pepper slices or cauliflower dipped in low-fat yogurt dressing

4. Take notes.

Keep a log of what you eat and drink in a notebook or on your phone to increase your awareness of your nutritional habits. Additionally, mark which meals you eat at home and which you eat out. Even the act of making a quick note can help you be more mindful of your food choices. Review your entries every week, month, and three months to reveal areas of nutritional strength and weakness over time.

The Payoff

Developing long-term awareness of your dietary choices at the grocery store and meal-by-meal may feel tedious. But tracking goals and giving your body the balanced nutrients it needs can help provide energy and health to fuel your service to the Lord, your family and those you serve.

At GuideStone^®, we advocate for your health with tips to eat healthy when eating out, take control of medical bills and evaluate your risk for type 2 diabetes. For more information about health plans designed for ministry, contact us at Insurance@GuideStone.org or 1-844-INS-GUIDE (1-844-467-4843), Monday through Friday, from 7 a.m. to 6 p.m. CT.

GuideStone welcomes the opportunity to share this general information. However, this article is not intended to be relied upon as medical advice, diagnosis or treatment.

¹Center4Research.org/my-plate-dietary-guidelines/
²ScienceDaily.com/releases/2024/02/240215113604.htm
³MyPlate.gov/eat-healthy/dairy