Eating healthy doesn't have to be complicated. And it doesn't mean giving up the foods you love.
One of the easiest ways to build a more balanced meal is to stop asking yourself, “What should I take off my plate?” and start asking, “What's missing?”
As a dietitian, I encourage patients to think about meals as a simple formula. When you can, try to include four things:
1. Carbohydrates for energy and fiber
Carbohydrates are an important source of energy for your body. Choosing higher-fiber options when possible can also help support digestion and keep you feeling satisfied.
Think whole grains, beans, corn tortillas, brown rice, oatmeal, potatoes, or fruit.
2. Protein to build and repair
Protein helps your body build and repair muscles and other tissues. It can also help you feel full and satisfied after a meal.
Good options include chicken, fish, eggs, beans, lentils, Greek yogurt, and leaner cuts of beef or pork.
3. Healthy fats for fullness and nutrient absorption
Healthy fats can add flavor and help you stay satisfied. They also help your body absorb certain vitamins, including vitamins A, D, E and K.
Avocado, nuts, seeds, olive oil and other plant-based fats are great options.
4. Color for vitamins, minerals and fiber
This is where fruits and vegetables come in. Adding different colors to your plate is an easy way to get a variety of vitamins, minerals and fiber.
And no, your vegetables don't have to be a plain side salad!
So, what does this look like in real life?
Let's talk tacos.
Tacos are a great example of how you can build a more balanced meal without taking away the foods you enjoy.
Carbohydrate: Start with a corn tortilla. If you can, choose tortillas made with whole-grain corn for more fiber.
Protein: Add chicken, beef or another protein you enjoy. When choosing beef, leaner options can be a good choice.
Healthy fat: Add some avocado or guacamole. Not only does it taste great, but the fat in avocado helps your body absorb fat-soluble vitamins.
Color: Top your tacos with salsa, cucumber, radish, onion and cilantro. You can also add vegetables on the side, like calabacitas or nopales, for even more vitamins, minerals and fiber.
Notice what we didn't do: we didn't eliminate the tacos.
Instead, we added a few things and made some simple swaps to create a meal that's more balanced and satisfying.
Small changes can add up
You don't have to completely change the way you eat to take better care of your health. Start with what you already enjoy and look for opportunities to add something that's missing.
Maybe that's adding vegetables to your favorite dish. Maybe it's choosing a higher-fiber carbohydrate. Maybe it's adding a source of protein or healthy fat to help you feel satisfied.
There is no single “perfect” way to build a meal. Your budget, culture, schedule, food preferences and health needs all matter.
The goal isn't perfection. It's finding simple, realistic ways to give your body more of what it needs -- one meal at a time.
Looking for personalized nutrition support? Valle del Sol's nutrition services can help you find practical strategies that fit your health goals, your lifestyle and the foods you enjoy.