Your cart is empty

Continue shopping now

How to Create a Balanced Meal

Sporty & Rich Wellness - How to Create a Balanced Meal


By: @curawellness_co,

Balance is key in all areas of life, but especially when it comes to nutrition. Our body relies on the consumption of food to provide us with energy, strength, and nutrients to keep us alive, fit and healthy.

It can be hard knowing where to start, or how to combine food groups to ensure you’re receiving sufficient amounts each day. Here’s a list of essential components to include when you’re creating a balanced meal to ensure you’re consuming sufficient amounts of each food group, enjoying a diverse range of colours and flavours, and feeling satisfied/energized after consuming the meal. 


Begin by filling half your plate with non-starchy vegetables such as asparagus, beans, beetroot, brussel sprouts, broccoli, cabbage, carrot, cauliflower, celery, eggplant, leek, mushrooms, onions, peppers, salad greens, swiss chard, tomato, or turnips. Ensure you have a variety of coloured vegetables as they all contain their own unique diverse range of phytonutrients, vitamins and minerals. 

The general rule of thumb is to consume at least 5 to 6 cups of vegetables per day, but if you can challenge yourself to double that to about 10 cups of vegetable servings per day, this is even better! You may be wondering how that would be possible? Let me break it down for you.

Breakfast: Sauteed greens (kale/spinach/swiss chard), with tomatoes and mushrooms served with boiled/poached egg and avocado (2-3 cups of veg)

Snacks: Carrot and celery sticks with hummus (1-2 cups)

Lunch: Nourish/poke bowl with grated beetroot, carrot, steamed broccoli, roast pumpkin, fresh salad greens served on top of brown rice/quinoa, tofu, avocado, hemp seeds, and pumpkin seeds (3-4 cups)

Dinner: salmon served with roast vegetables (sweet potato, pumpkin, turnip, tomato, red onion, peppers) (2-3 cups)

See how easy it is to elevate your meals by adding an abundance of vegetables to each meal instead of just having 1 or 2 types of vegetables that you normally rotate on repeat. Challenge yourself to try new veggies and see how many cups you can add to each meal while keeping in mind portion control and following your hunger cues. 


Next, ensure ÂĽ of your plate contains a good quality source of protein. Protein is vital for the growth and repair of our muscles, bones, and tissues. Plus, the amino acids act as building blocks on a cellular level to repair and create new cells.

When protein is paired with a source of carbohydrates and healthy fats, this helps to maintain stable blood sugar levels which supports consistent energy levels throughout the day keeping you focused and satiated (fuller for longer). Good quality sources of protein from animal sources include: organic/free-range eggs, chicken, turkey, red meat, and fish/seafood. Plant-based protein options include: tempeh, tofu, legumes, beans, hemp seeds, nuts/seeds

Dietary Fibre

Fibre is essential to excrete waste products from the body, maintain bowel health, normalize bowel movements, stabilize blood glucose levels, feed beneficial bacteria and help to keep us satiated. Fibre derives from fruits and vegetables, legumes, beans, nuts, seeds, slippery elm, and psyllium husks. If you stick to tip number #1 you will have no issue in achieving your daily fibre recommended intake! 

Healthy Fats

Essential fatty acids (specifically omega 3's) are so important for hormonal health, radiant skin, reducing inflammation (they are potent anti-inflammatory compounds), and last but not least, are required for optimal cognitive function/brain health. 

A small handful of healthy fats is recommended, especially when paired with a source of protein and carbohydrates. Choose one of the following servings with a meal: ½ avocado, small oily fish (I recommend the SMASH acronym, - sardines, mackerel, anchovies, salmon, herring), flaxseeds, hemp seeds, extra virgin olive oil, or chia seeds. I usually add the source of healthy fats on top of my meal at the end.


It wouldn't be very naturopathic of me to not include herbs. I'm not talking about herbal medicine here (for once), but adding fresh culinary herbs to your meals takes the flavour to the next level, but also provides an ABUNDANCE of nutritional value of complex vitamins and minerals.

If you can start your own veggie/herb garden, this will save you so much money down the track, but if you're just starting out - I recommend heading to your local farmers market and sourcing seasonal herbs. Some of my favourites include basil, chives, thyme, rosemary, coriander (controversial I know), parsley, mint, and chilli. While we're on the topic of elevating your meals - don't forget to add spices as well! Salt, pepper, oregano, cinnamon, turmeric, cardamon, nutmeg...these can add so much flavour and nutritional benefit at the same time.

Ta da, your plate is served!

This is your gentle reminder to enjoy your meal. Food is medicine, if you allow it to be by having a healthy mindset around food, and seeing it as a source of nourishment. Listen to your body, and what you intuitively feel like eating. Consume food that makes you feel good, energised, and nourished. Enjoy sharing wholesome food with good company. Allow it to fuel you with light and radiance.

If you’re looking for further support with your nutrition and meal planning, please contact Tayla via email, Instagram or book in for a naturopathic consultation.


The Wellness Club

Sporty & Rich Wellness - What’s Causing My Skin to Breakout?

What’s Causing My Skin To Breakout?

Translation missing: Taylor Davis

By: @curanaturopathy Your skin health is a reflection of your internal health. If there's any signs of imbalance in the form of active breakouts, pimples, blemishes, so on, this can give us an indication that there's an imbalance internally and most often it's related to our gut health. Factors such as nutrition, hormones, stress, lifestyle choices can also influence your skin....

Read more
Sporty & Rich Wellness - Are Electrolytes Healthy For You?

Are Electrolytes Healthy For You?

Translation missing: Taylor Davis

By: @gooodmoodfoood I am sure you have seen a lot of information on social media and the internet lately about drinking electrolytes. This may be slightly confusing because we have been told for years that sodium is bad for us and is making us dehydrated! In reality, ultra-processed foods high in processed sodium leave us feeling dehydrated and lethargic. When an individual...

Read more
Sporty & Rich Wellness - The Importance of Non-Toxic Skincare: Health Risks of Popular Ingredients in Conventional Products

The Importance of Non-Toxic Skincare: Health Risks of Popular Ingredients in Conventional Products

Translation missing: Taylor Davis

By: @inceipek1 In recent years, there has been a growing concern among consumers about the potential health risks associated with the use of conventional skincare products. Many popular ingredients found in these products, such as emulsifiers, parabens, and others, have come under scrutiny for their potential toxicity. Emulsifiers: Emulsifiers are commonly used in skincare...

Read more
SIBO: The Most Commonly Missed Cause of IBS

SIBO: The Most Commonly Missed Cause of IBS

Translation missing: Taylor Davis

By: Bloating, abdominal discomfort, unusual gas, constipation and/or diarrhoea are all symptoms that western medicine commonly chalks up to Irritable Bowel Syndrome (IBS). But IBS is essentially a blanket diagnosis for a group of symptoms, without providing any insight into the cause of the symptoms or curative treatments. Small Intestinal Bacterial Overgrowth (SIBO) is a condition of the small intestine. The...

Read more
Sporty & Rich Wellness

Where to Start When Healing Acne

Translation missing: Taylor Davis

By: Acne is one of the most complex skin concerns to treat. Treatment often involves a lot of trial and error and each case requires an individualized approach to achieve the best result. Patients may opt to treat the skin with pharmaceuticals (oral or topical), conventional skincare products, or with more natural options including supplements, gentle topicals, herbs, acupuncture, light therapy, etc. Regardless...

Read more
Sporty & Rich Wellness - Your Comprehensive Guide to SPF

Your Comprehensive Guide to SPF

Translation missing: Taylor Davis

By: @dermahealthnutrition  Relaxing in the warmth of the sun is undoubtedly enjoyable, but are you aware of the potential risks? Protecting your skin from harmful rays is essential to prevent sunburn, reduce the risk of skin cancer and premature ageing. Here's what you need to know:...

Read more
Sporty & Rich Wellness - The Importance of the Skin Barrier

The Importance of the Skin Barrier

Translation missing: Taylor Davis

By: @curanaturopathy Our skin barrier plays a crucial role in a healthy glowing complexion, but unfortunately there are many internal and external factors that influence the functionality of our skin barrier.  The skin barrier is the outermost layer of your skin, referred to as the epidermis or status corneum - this layer of tissue is...

Read more
Sporty & Rich Wellness - Omega-3 Fatty Acids for Skin Health

Omega-3 Fatty Acids for Skin Health

Translation missing: Taylor Davis

By: @dermahealthnutrition  Omega-3 fatty acids are essential to our health and, according to recent research, may also have a positive effect on skin conditions such as atopic dermatitis, psoriasis, acne, and wound healing. Omega-3 fatty acids are a type of polyunsaturated fat and are called "omega-3" because the first double bond in their chemical structure is at the third...

Read more
Sporty & Rich Wellness

The Connection Between Exercise and Skin Health

Translation missing: Taylor Davis

By @coreflexpilates founder @chrisbardawil Exercise keeps our skin clear and firm, boosts its blood flow, removes toxins, and lowers cortisol levels. All of these factors are beneficial for the skin, but there are some things to be aware of when it comes to exercise and skin health, these are mainly; redness, bacteria, and drying out of the skin.When first looking up this...

Read more
Sporty & Rich Wellness - What is Microcurrent and Does it Work?

What is Microcurrent and Does it Work?

Translation missing: Taylor Davis Microcurrent devices have become a staple in the routines of many skincare professionals and aficionados. These at-home and in-office devices claim to tighten and lift the face while softening fine lines and wrinkles...but do they work?  Microcurrent devices provide treatments that are non-invasive and gentle. They deliver low level electrical currents...

Read more
Sporty & Rich Wellness - Perioral Dermatitis

Perioral Dermatitis

Translation missing: Taylor Davis

By: Perioral Dermatitis (PD) describes the inflammation of the skin around the mouth (peri- meaning “around”, and oral referring to “mouth"). It typically presents as a red, itchy and swollen rash. PD most commonly affects females age 20 to 45, and can affect children as well. PD is often misdiagnosed as acne or rosacea. PD occurs because the skin around the mouth has fewer...

Read more
Sporty & Rich Wellness - Debunking the Myth: Embracing the Beauty of Oil for Healthy Skin

Embracing the Beauty of Oils for Healthy Skin

Translation missing: Taylor Davis

  By: @inceipek1 For far too long, oil has been deemed the enemy when it comes to skincare. Many people believe that applying oil to the skin can lead to breakouts, excessive greasiness, and clogged pores. However, this belief is based on a misunderstanding of the complex nature of oils and their interactions with...

Read more