Using the "Balanced Plate" to Meet Your Goals

January 22, 2024

Written By: Mairead, Registered Dietitian


Have you heard of a "Balanced Plate" approach to healthy eating? It's also sometimes referred to as the "Plate Model". 

In 2019, it also became part of Canada's Food Guide! The basics of the Balanced Plate are that we make half of our plate vegetables and fruit, a quarter of it protein foods, and a quarter of it high fibre carbs and whole grains. Vegetables and fruit could include fresh, frozen, raw, cooked, canned, salad - you name it! Whole grains and high fibre carbs include brown rice, quinoa, whole grain pasta, whole grain bread, potatoes and sweet potatoes. Yes potatoes are in the vegetable category on Canada's Food Guide but most of us aren't eating them paired with another carb option at meals most of the time. Proteins can include meat, fish, poultry, dairy products, legumes, soy products, nuts, seeds, and eggs. 

Setting up our plate this way is great for many reasons:

  • Automatically making half of your meal vegetables and fruit gives you built in portion control if this is something you struggle with, without having to measure or track any specific foods. 
  • Making sure you include all three categories on your plate means you're generally covering your macronutrients (carbs, protein, and fat), without overdoing it in any one area. 
  • If you struggle to get enough protein, using this method helps keep you accountable to include a source at each meal.
  • For those who need to manage blood sugars, this method helps keep carbohydrate portions more consistent.
  • The method is adaptable to many different meals and food preferences.


So how do we make this work in real life? Take a look at the meals you eat regularly. The traditional meat-potato-vegetable is an easy example. Your meat, regardless of what it is, is your protein and should take up a quarter of your plate. Your potato is your carb and should take up a quarter of your plate. Your vegetables should take up the remaining half. A tofu or chicken stir fry could easily fit this as well, even if the components weren't separated out to look like the image above. Your chicken or tofu would be your protein, brown rice would be your high fibre carb, and vegetables would round it out. For meals that don't divide perfecly into different sections, eye-balling is usually adequate to get all the benefits of the Balanced Plate. 

If your 2024 goals include balanced meals, eating enough vegetables or protein, or increasing your fibre intake, the Balanced Plate is for you! See how your favourite meals fit into this, and how you can tweak them to reach your health goals!

Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more info about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!

What It Means to Be Fit

June 4, 2025
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .

10 Minute at Home Cardio Workout

May 25, 2025
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!

What You Need to Know About Iron!

May 22, 2025
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
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