Building a Balanced Meal

Non-Starchy Vegetables

Leafy greens, broccoli, cabbage, cauliflower, peppers, tomatoes, mushrooms, spaghetti squash, etc

Fiber Rich Carbs

Complex carbs include oats, barley, butternut squash, fruit, whole grain pasta, and whole grain bread. 

Lean protein

Chicken breast, lean beef, ground turkey, fish, pork, bone broth, eggs/ egg whites, greek yogurt, cottage cheese, veggie burgers*, beans*, lentils*, legumes,* quinoa,* nuts and seeds,* quinoa* tofu*, tempeh*

*indicates plant based source

Healthy Fats

Aim to choose minimally processed fats such as olive oil, avocado oil, nuts and seeds, olives, avocado, fatty fish, coconut. More processed fats include butter, ghee, salad dressings, cheese, cream, full fat dairy.