HOW TO BUILD A BALANCED MEAL | top tips from a nutrition coach

Hey everybody! Today I’m taking you step by step on how to build a balanced meal. These are some of my top tips from a nutrition coach that give you simple meal ideas at home. We’ll answer questions like: “Does my body need carbs?” “Does my body need fat?” And “Why are vegetables good for you?” Let me know some of your favorite balanced meals down in the comments below!
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[@iiqrah]

Exercising has always been my favourite and fun part, it's the nutrition and cooking that I can never figure out and end up trying fad diets. This video really stripped out all the extra non-essential info and provided a very realistic and achievable way to eat in a day. Thank you for making this video!

[@JustinaErcole]

So glad you found this helpful!

[@roxassora2706]

Same. My doctor put me on a low carb diet which makes it much harder to get creative with recipes but I can substitute the rice with shredded cauliflower

[@leah492]

Hi Justina, I just found your channel and want to tell you this video was so helpful. I'm in recovery from disordered eating and exercise habits and while my nutrition therapist encouraged a "food is food" mentality to overcome my fear of certain foods I have not got the hang of figuring out what a balanced meal is, even after years (that doesn't involve figuring out grams of stuff). Numbers and tracking are triggering and make me feel out of control so this eyeball method is something I can handle. This is similar to how I observed my parents putting together meals when I was growing up: find a protein, find fruits and vegetables, find a starch. Thank you!

[@JustinaErcole]

You're so welcome Leah!

[@sherryg1838]

Thanks for the food portion tip using your hand. You had mentioned it before, but I had forgot about it. I try to eat this way, and I am successful at losing weight when I do. I just can’t eliminate an entire food group, I’d never stick with it!

[@JustinaErcole]

So glad you found that useful!

[@hs2tablet949]

I love your practicle approach; keep doing what you think makes a difference!

[@JustinaErcole]

Thank you! ❤️

[@olha_zin]

Wow, thank you so much for these tips! They seem quite simple, but GOD I wish somebody told me them when I went off to live in the dorms with no skills in nourishing myself whatsoever. I've been struggling with keeping a healthy diet for a couple of years now and I can't wait to implement these tips and hopefully build a stronger, healthier relationship with food!

[@JustinaErcole]

So thrilled you found the video helpful!

[@bbshrimp]

these were all great and tasty looking! Thank youuuu! I'm always here for fridge scrounged combo meals hehe. I now have a lamb craving so going to have to add that too the grocery list!

[@JustinaErcole]

Lamb is sooooo underrated!

[@claudettebarnes5528]

Throughly enjoyed the video. Took some notes and screenshots. Keep up the good job 👍🏽

[@JustinaErcole]

Thank you!

[@chicachica9619]

I needed this thank you so much!!! ♡♡♡♡

[@JustinaErcole]

You’re so welcome!

[@fuzzycatbutts]

It was short, but that was some quality kitty content 👌

[@Tadalyoko]

Thank you for the video - super helpful!! I feel like in school they teach us about the food pyramid, and one of the primary categories is dairy - would that kind of fall into the fat portion, or is it actually not that important to have dairy at every meal? Also should we generally group fruit with carbs or with veggies?

[@JustinaErcole]

I think dairy is one of those weird ones like avocado, where it could fall under a few different categories. Fruit is definitely a carb, but there are some things like berries that are much lower in carbs. I always tell people not to overthink it. Do you have variety and color on your plate? You're good to go :)

[@reneeshenk1914]

Haha, I literally just made this breakfast today (minus the shredded chicken)! It's one of my go-to's for an easy breakfast. What do you think makes a good snack? I typically go for protein, carbs, and fats, just in smaller portions than a meal. Ants on a log is still one of my favorite snacks because I get a vegetable with the celery, fat and protein from peanut butter, and a few carbs from the raisins.

[@JustinaErcole]

To be honest, I don’t really snack. Digestively I do better just eating 3 meals a day. But ants on a log sounds like a great option!

[@reneeshenk1914]

@@JustinaErcole That makes sense! I'm a hobbit and need to eat 6 meals a day 😂

[@zoemartin1761]

Spinach is the easiest vegetable to eat. The way it just shrinks in eggs I’m probably overdoing it at some point 😅

[@JustinaErcole]

Never enough spinach! 😂

[@trisgilmour]

Thanks for this 😀

[@JustinaErcole]

You’re welcome!

[@christinehoffman1825]

Awesome thank you 😊

[@JustinaErcole]

You’re welcome Christine!

[@ChimereTrielle]

I’m still trying to figure out a good portion of carbs and fat for me. It seems like any time i add a carb like breads or pasta even if whole wheat , i bloat up and it stays on me for days, despite being conscious of my sodium intake and drinking a ton of water throughout the day

[@JustinaErcole]

Definitely hard for me to give any advice since dealing with gut issues is outside of my scope of practice. I would recommend seeing a dietician or doctor if you have severe bloating or suspect an allergy.

[@ChimereTrielle]

@@JustinaErcole i understand love! I already have my appointment scheduled for food sensitivity testing 😊

[@batteryacidbabies]

The same happens to me and I've found that gluten free bread and pasta really helps with the bloating

[@thelongevitylady]

Where do fruits fit in?

[@JustinaErcole]

Think of it like your fiber source, so it can replace veggies on some plates!

[@PlanwithLaken]

I’m here for the cat content. 😂

[@JustinaErcole]

Hahahaha

[@lilyjones2368]

Girl I love your content and appreciate you so much!!! But… I cannot believe you didn’t season your eggs or spinach at all for your breakfast 😭😭😭 not to be dramatic but my jaw dropped

[@JustinaErcole]

I do salt and pepper :)