What does "well balanced" even mean???

So you're eating your veggies and watching your portions- that's great! Did you know there's a way to make your meals even better for you? Check out the following tips to ensure you get the most benefit for your hard work.

1. Drop the filler foods.

Consider bread, rice, pasta and crackers as some examples of filler foods that are taking up a significant caloric portion of your meals, but are not giving much back nutritionally. If you replace these servings with more vegetables or starchy vegetables like sweet potato, yam, squash, beets and carrots, you are greatly increasing the nutrients in your meal.

2. Eat more leafy greens.

Leafy greens are a powerhouse of nutrition. Consider including these in salads, stir fry, sautéed greens with garlic or even in green smoothies for convenience.

3. Add more power foods to your breakfast.

Breakfasts can be far more creative than toast, bagels and cereal! Start your day off right with an energy boost by drinking a green smoothie, topping your porridge with hemp hearts, chia seeds, cinnamon or eating a vegetable packed frittata to start your day off right.

Just as we remind children to eat all the colors of the rainbow, the practice of eating colorful meals keeps us healthy too. Bring in the balance of different colored vegetables and fruits into each of your meals to reach the full range of plant-based nutrients. Some of the most colorful foods have extremely high levels of antioxidants — turmeric, pomegranate, beets, watercress, spinach and sweet potatoes to name a few.

5. Eat Protein with EVERY Meal

Some people struggle with some degree of blood sugar regulation issues, ranging from hypoglycemia to insulin resistance to diabetes. One of the best ways to maintain stable blood sugar levels is to eat protein with each meal. Depending on your dietary preference this can be healthy versions of fish, meat, poultry and eggs, or vegetarian sources such as beans or lentils.

6. Don't forget the fat!!

Including healthy fats is essential for your mood, hormone balance, cognitive function, skin health and more. Some of the top fats to add for a balanced meal are olive oil, coconut oil, nuts seeds or avocado.

7. Frozen might be the way to go!

Add some extra frozen veggies to soup, stir fries and casseroles when fresh, local produce is out of season or you haven't been able to get to the market. Frozen veggies sometimes have a bad reputation, but they actually have just as many nutrients as the fresh stuff! In fact, frozen vegetables hold onto nutrients longer than fresh produce since freezing can lock in nutrients more efficiently than canning or refrigeration methods. Stir fry mix, California mix and traditional mixed vegetables are versatile additions to almost any meal. Just be sure to buy the veggies without any sauces or other added ingredients. 

8. Be conscious of your foods' shelf life!

Did you know that olive oil loses 40% of its antioxidants after 6 months of storage? This is true for many foods. For the maximum nutrient benefit, many foods, including olive oil, must be used within a relatively short amount of time. The moment a food is picked and/or processed it begins to change chemically, altering the flavor, texture, color and even the nutrient content. Be sure to store and refrigerate foods properly and to use them in a timely manner to gain the maximum health benefits. You can also try the first in-first out method to ensure your cupboards have an efficient rotation: When new food is brought home from the store, place it behind food that is already there and use the older food first. Pay attention to expiration dates and use fresh produce as soon as it ripens.