What is complete, balanced nutrition?
Complete, balanced nutrition provides protein, energy, carbohydrate, fat, and vitamins and minerals in appropriate amounts to help meet your daily nutrition needs.1
Protein intake is especially important as we age, when faced with a medical condition or when physically active. To meet these increased needs and help prevent muscle loss, most people should be eating 30 g of protein per meal.2
Using the plate method below can help you create a healthy meal and get the protein you need.
These 2 main food groups will help you reach your carbohydrate and fibre needs.
Meat and alternatives:
A quarter of your plate should include protein-rich foods such as poultry, fish, seafood, meat, eggs, tofu, and beans.
Milk and alternatives:
At every meal try to include dairy products, such as milk, yogurt, and cheese, as they are important sources of protein, calcium, and
vitamin D.
The 2 main groups of foods high in protein are meat and alternatives, and milk and alternatives.
Vegetables and fruit:
This food group should cover about half of your plate. Choose a variety of colourful vegetables and fruit as these provide the most nutrients.
Grain products:
A quarter of your plate should include a variety of whole-grain products. Include high-fiber options as often as possible, such as whole-grain breads, pasta and rice, oatmeal, quinoa, and chia.
The truth is that
having a balanced meal and meeting your protein needs
can be challenging.
To give you an idea of what this looks like, here are examples of balanced meals providing approximately 30 g of protein.
Examples of balanced meals
- 1 cup of café au lait
- 2 slices of whole-wheat bread with butter
- 2 eggs
- 125 mL (½ cup) of strawberries
- 1 slice of cheddar cheese
Breakfast 1
- 1 banana
- A handful of almonds
- 250 mL (1 cup) of oatmeal made with milk
- 125 g of Greek yogurt
- Coffee with milk
Breakfast 2
- Chicken sandwich with
1 slice of cheddar cheese, 60 g
(2 oz) of chicken
- 1 apple
- House salad
Lunch 1
- Mixed cooked vegetables
- 1 cup of tea
- 1 slice of ham-and-cheese quiche
- 175 g of yogurt
Lunch 2
- Slices of pear
- 1 cup of spinach salad with pine nuts, grated carrots
- 250 mL (1 cup) of spaghetti with meat sauce and grated cheese
Dinner 1
- Tisane
- 125 mL (½ cup) of wild rice
- 90 g (3 oz) of salmon
- 125 g of chocolate pudding
- 1 cup of bok choy
Dinner 2
- Share with a friend
-
20 g protein + HMB, 350calories, 26 vitamins and minerals
-
14 g protein, 355 calories, 26vitamins and minerals
-
12 g protein, 225 calories, 26vitamins and minerals
When food is not enough
90 gper day
Protein is important for balanced and complete nutrition, but getting the recommended 30 grams per meal, i.e., 90 grams per day, can be challenging. Ensure® offers a range of complete, balanced nutrition drinks for daily use, to help you meet your protein needs. Choose the Ensure® product that meets your requirements and health goals.
So here are some tips to help you meet your protein needs:
- Eat smaller meals and include high-protein snacks such as Greek yogurt, cheese, hummus, nuts, and seeds.
- Add skim milk powder to food items such as cream soups, mashed potatoes, or smoothies.
- Add beans, tofu, or poultry cubes to your salads or pasta dishes.
- Sprinkle some grated cheese on your main course – you can even melt it for a change!
To help you get the extra protein and nutrition you need, include Ensure® in your meals, have it as a snack, or add it to your favourite recipes. Nutritional drinks can deliver plenty of protein without filling you up!
Why is protein
so important
for your health?
Most of us typically get the majority of our protein intake at dinner, a smaller amount at lunch and minimal amounts at breakfast. To maintain muscle and prevent losses, it is recommended to evenly distribute the protein you eat throughout the day. Here are some videos to help you learn more.
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References:
- Institute of Medicine. Dietary reference intakes: the essential guide to nutrient requirements. Washington: National Academies Press, 2006.
- Paddon-Jones D and Rasmussen BB. Dietary protein recommendations and the prevention of sarcopenia: Protein, amino acid metabolism and therapy. Curr Opin Clin Nutr Metab Care. 2009;12(1):86–90.
Source:
Canadian Nutrient File, 2016.
Nutrient value of some common foods, 2008, www.healthcanada.gc.ca/cnf, accessed October 2016.
* From a survey of 1,038 independent-living adults aged 50+ who added 1 serving of Ensure® Protein Max 30 g per day for at least 5 days over a 2-week period, compared to control group (p<0.0001).
Canadian formulation is similar to the one used in the survey. Applies to Chocolate and Vanilla flavours.
† Compared to one serving (235 mL) of Ensure® Regular.
‡ Per 330-mL serving.
§ Brand of oral nutritional supplements.
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