The right proportion of foods in a meal is not only important to overall health, but it can also make the difference between gaining or losing weight. Balancing caloric and fat intake with your need for protein, fiber, vitamins and other nutrients might seem daunting, but a few simple rules can keep you on track. Choose lean protein, healthy oils and whole grains, and emphasize vegetables and fruits when you fill your plate.
Calories
The number of calories you need per day varies depending on gender, weight and level of physical activity. The Harvard Medical School states that to maintain weight, a woman who weighs 125 pounds and does moderate exercise should consume 2,000 calories per day, while a moderately active man who weighs 175 pounds needs 2,800 calories. If you are on a weight-loss regimen, make sure you're consuming fewer calories than you expend. Divide your calorie needs by the number of meals you eat in a day and plan your menus accordingly. Don't forget to take snacks into account. For example, at 2,000 calories per day, you can have three meals with 500 calories each and two snacks of 250 calories each.
Fat
Limit or exclude saturated fats in your diet, and avoid trans fats, to reduce your risk of developing heart disease. The American Heart Association recommends that you keep the amount of saturated fats you consume daily to under 7 percent of the calories you take in. Your total daily intake of fat should be no more than 35 percent of your calories. In a 2,000-calorie diet, that equates to fewer than 70 grams of fat per day. Fish, nuts and healthy oils, such as olive oil, are the best sources of healthy fats.
Portion Sizes
Proper portion sizes are very important in a balanced meal. You can load your plate with vegetables and fruits, which are low in calories and most of which are fat-free. You should consume at least 2 1/2 cups of vegetables and fruits daily for optimal health. Be more careful with portion sizes for protein and carbohydrates. The American Cancer Society notes that 3 ounces is the recommended size for a serving of meat, and a serving is about the same size as a card deck.
Food Groups
Protein and carbohydrates in the form of grains should each take up no more space than one-quarter of your plate, according to guidelines issued by the U.S. Department of Agriculture. The guidelines further recommend that half of your plate consist of vegetables and fruit. Emphasize nonstarchy, colorful produce and whole grains. Include low-fat dairy products, such as skim milk, with your meal for calcium and other essential nutrients.
Putting It All Together
A typical dinner that follows the USDA guidelines and is low in fat and calories could include a 3-ounce portion of salmon or chicken breast without the skin, accompanied by a 1/2 cup serving of brown rice mixed with dried apricots. A salad made with a variety of raw vegetables, along with roasted or steamed broccoli, rounds out a healthy meal.
