Are You Eating Enough Carbs?

It is also essential to enjoy one to three servings of heart-healthy fat at each meal. The serving that is right for you will depend on your energy needs. One serving of fat is approximately 5 grams of fat and 45 calories.

This is equivalent to:

  • 1 teaspoon olive oil
  • ? tablespoon nut butter
  • 1 tablespoon of pumpkin or sunflower seeds
  • 2 tablespoons of avocado

More: Understanding Healthy Fats in Your Diet

Other healthy fats include:

  • Olives
  • Nuts
  • Salmon
  • Mackerel
  • Tuna
  • Sardines
  • Flounder

The Balanced Plate method can also be used for breakfast. Two-thirds of the foods you eat should be nutrient-rich carbohydrates.

More: 12 Fast and Easy Breakfast Ideas


  • Whole grain oatmeal
  • Oat bran
  • Shredded wheat
  • 100 percent whole wheat bread
  • Fruit
  • 100 percent fruit juice (try to limit to 6 oz. per day)

If you enjoy baking, prepare homemade muffins or baked goods with whole grain flours. Every morning have at least 1/2 cup of fruit to receive important vitamins and fiber.

One-fourth to 1/3 of the foods or beverages you enjoy at breakfast should be lean protein sources. To help you satisfy your daily protein and calcium requirements, select at least one serving of the following:

  • Milk
  • Yogurt
  • Cheese
  • Cottage cheese
  • Tofu
  • Turkey or chicken sausage (as natural as possible)
  • Lean deli meats (natural)

You can also enjoy a non-traditional breakfast of leftovers.

The Balanced Plate method is user-friendly and does not require you to count grams. However, it is a guideline and may not meet the needs of all individuals.

If you feel you would benefit from a more specific meal plan or an individualized balanced plate, please contact a registered sports dietitian to build a performance nutrition plan that is right for you.

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