1. Macronutrients: The Foundation of Every Meal

Carbohydrates (Your Main Energy Source)

Focus on whole-food carbs for steady energy:
✔ Oats, whole grains, potatoes
✔ Fruits & vegetables
✔ Beans & legumes
Avoid refined carbs and sugary drinks.

Protein (Builds & Repairs the Body)

Supports muscles, hormones, and blood sugar stability. Best sources:
✔ Eggs, poultry, fish
✔ Greek yogurt, cottage cheese
✔ Lentils, tofu, chickpeas
Goal: 1.2–1.6 g per kg body weight daily.

Healthy Fats (For Brain & Hormones)

Choose:
✔ Avocado, olive oil
✔ Nuts, seeds
✔ Salmon, sardines
Limit fried and processed fats.

2. Portion Control: Eat Smart Without Counting Calories

Portion control helps prevent overeating while keeping meals satisfying.

Hand Portion Guide

• Protein: palm

• Carbs: cupped hand

• Veggies: two handfuls

• Fats: one thumb

The Balanced Plate Method

• 50% vegetables

• 25% protein

• 25% whole carbs

• Add healthy fats

This keeps energy stable and digestion smooth.

3. Simple Balanced Meal Ideas

Breakfast: Oats + berries + yogurt
Lunch: Chicken or lentil bowl with rice & veggies
Dinner: Salmon + sweet potato + broccoli
Snacks: Fruit + nuts, hummus + veggies

4. Easy Habits for Staying Consistent

✔ Eat slowly
✔ Drink enough water
✔ Fill half your plate with veggies
✔ Choose whole foods most of the time
✔ Aim for balance, not perfection

Final Takeaway

A balanced diet isn’t about restriction—it’s about building meals that include the right macronutrients in the right amounts. When you focus on whole foods and portion control, you naturally support better energy, mood, weight, and long-term health.