How to make a balanced meal for busy families

In the fast-paced hustle and bustle of modern life, balanced meals are often replaced by convenience foods and quick fixes. However, when it comes to fuelling our bodies and nourishing our minds, nothing beats the power of a well-balanced meal.

Here, we uncover how to incorporate balanced meals into your family's busy routine.

The building blocks of a balanced meal

PRIORITISE PROTEIN:

Protein provides your body with the amino acids it needs to support muscle repair, growth, and overall health. Dedicate a quarter of your meal to protein-rich foods like lean cuts of red meat (such as beef or lamb), chicken, eggs, fish, tofu or a mix of legumes and pulses to support satiety and keep you feeling full.

If you’re short on time, try cooking a large batch of beef mince, hard boil some eggs, or keep some leftover pulled lamb for a quick and easy lunch. Other protein-rich foods like plain yoghurt, cottage cheese, and edamame beans can be great additions.

LOAD UP ON VEGETABLES:

Vegetables supply a wide array of nutrients to promote overall health and reduce the risk of various diseases. Enjoy half a meal of colourful vegetables such as leafy greens, mushrooms, capsicum, beetroot, and cauliflower. The more colour the better and remember, fresh, frozen, and canned are all great options! Whip up a stir-fry, grate carrots and courgette into your Bolognese, or add a crunchy side of slaw alongside your slow cooked lamb.

INCLUDE COMPLEX CARBOHYDRATES:

Carbohydrates are one of the body's main sources of energy, providing fuel for our working muscles and brain. Aim to include a quarter plate of complex carbohydrates such as wholegrains and/or starchy vegetables for long-lasting energy and to support digestion.

To save time, cook brown rice in bulk, throw some chopped kūmara, potato and pumpkin on to a baking tray to roast, or keep some wholemeal bread and wraps on hand for a quick carb base.

ADD A SPRINKLE OF HEALTHY FATS:

Healthy fats are an important part of a balanced meal, providing texture, flavour, and a range of health benefits. Add a sprinkle of nuts or seeds to your salad, drizzle olive oil over roasted vegetables, or include a few slices of avocado alongside your meal.

If you’re after some balanced meal inspiration, check out these recipes below: