Live Better – Eating Balanced Meals, Not Processed Foods

This page is part of Live Better Health Coaching. Find out about Live Better by clicking here.

Before you start…

Make sure you have a pen and paper handy. You will be asked to complete simple, written tasks as you go along.

Allow time to work through the whole topic, preferably without distractions – 30 minutes should be plenty.

Watch the video

For your convenience, you can watch a short video covering the topic below.

The Problem

Here are the main problems you will try to solve this week.

The Problem
Writing Task
  • Which of these problems ring true with you or not?
  • What other problems do you experience with your meal planning or food choices?
  • What are your main barriers to eating more balanced meals?

A Solution

Here is an overall solution for the problems you face. Make sure you understand the general idea of how you are going to solve things.

A Solution
Writing Task
  • List how this possible solution may or may not work for you.
  • Looking at your list of barriers to eating more balanced meals, what is the first thing you will try to work towards eating balanced meals more of the time?

Your Action

Here is the detailed Action Plan you can follow, like a recipe, to solve the problem.

Your Action
Writing Task
  • Create your Balanced Meal cheat sheet to help you plan your meals.
  • What are the foods you enjoy from each category?
  • You can add to this list as you try different foods and discover new varieties you like.
Build your balanced meal

Now do it

Now you have your Action Plan in place for the coming week, make sure you actually do it! Don’t let yourself get distracted or nudged off course.

If you complete the Homework Form to log Your Action, you will receive reminders throughout the week to help you stay on track.

Remember, you are worth the effort you will put into this…

Top Tips

To make a balanced meal:

  • Fill half your plate with veggies and fruit first.
  • Next add lean protein, filling a quarter of your plate.
  • Finally, fill the remaining quarter with wholegrains.

Remember, anything not on the Healthy Eating Plate counts as a ‘treat’.

Use your food diary to help you track how your meals actually compare the the Healthy Eating Plate – don’t guess!

Tools to help

Use the Healthy Eating Plate as a guide to your balanced meals.

Planning your meals for the next 7 days

Homework Form – if you complete this online you will receive reminders to help you throughout the week.

Review Form – complete your review online before you attend the Review Coaching Session so you are prepared for the session.

Continue your food and exercise diary – these will form a valuable source of data for you as you progress.

food diary example

Frequently Asked Questions

Do I have to add fruit to my main meal?

You don’t have to eat the fruit with your savoury (although fruit accompaniments to savoury foods are not unusual). You could have fruit as your dessert. Think of your ‘meal’ as the food you eat together in one sitting.

Does my breakfast need to be balanced?/ How can I add veg to my breakfast?

Breakfast can be a trickier one to fit closer to the Healthy Eating Plate for many people. There is a tendancy to rely on toast and jam or cereal for breakfast… and both these options leave gaps when compared to the Healthy Eating Plate.

Remember, this isn’t about being perfect. Ask yourself, ‘how can I make this meal a little bit more balanced next time?’

You might also plan two or three breakfast meals a week that are more balanced. Keep an eye on the Live Better Resources, Facebook Support Group and WhatsApp Community for ideas. Plus the topic Eat a Rainbow of Fruit and Veg with Every Meal will help.