Creating a balanced plate is key to maintaining stable blood glucose levels, sustaining energy, and supporting overall health. When your meals contain the right mix of macronutrients, they help slow digestion, regulate glucose absorption, and keep you feeling full longer.
1️⃣ What Does a Balanced Plate Look Like?
A well-balanced meal consists of:
¼ Plate: Lean Protein
Protein is essential for muscle and cell repair and helps slow digestion, preventing rapid glucose spikes.
Good sources: Fish, chicken, lean red meats, eggs, tofu, tempeh, Greek yogurt.
½ Plate: Non-Starchy Vegetables
Vegetables are packed with vitamins, minerals, and fiber, supporting gut health, immunity, and metabolism.
Aim for a variety of colors ("eat the rainbow") to get a broad range of nutrients.
Good sources: Leafy greens, broccoli, capsicum, cauliflower, zucchini, tomatoes.
¼ Plate: Low Glycemic Index (GI) Carbohydrates
Carbohydrates provide energy, fibrr, and prebiotics (which feed beneficial gut bacteria).
Low GI carbs help prevent sharp glucose spikes and crashes.
Good sources: Whole grains (quinoa, brown rice, oats), legumes (chickpeas, lentils, black beans), starchy vegetables (sweet potato, corn).
Healthy Fats (Small Portion)
Fats play a crucial role in cell repair, hormone balance, and reducing inflammation.
Good sources: Extra virgin olive oil, avocado, nuts, seeds, oily fish (salmon, tuna, sardines).
2️⃣ The Impact of a Balanced Plate on Glucose Levels
Here’s a real example from a real Vively user’s glucose data showing the difference between a less balanced and a balanced meal:
Toast with turkey alone resulted in a glucose spike to 6.8 mmol/L.
Turkey + avocado + eggs resulted in a more stable glucose response, keeping energy levels steady.
💡 Adding protein and healthy fats to your meal can significantly reduce glucose fluctuations!
3️⃣ Quick Tips for Balancing Your Meals
Start with protein – Helps slow digestion and keeps you full longer.
Load up on vegetables – The fiber supports gut health and glucose control.
Choose whole, unprocessed carbs – Opt for low-GI options to avoid energy crashes.
Include a source of healthy fats – Supports brain function and inflammation reduction.
Be flexible – You don’t have to eat a perfectly balanced plate every time—just do your best!
Final Thoughts
A balanced plate is not about restriction—it’s about supporting your body with the right nutrients to feel your best. Small changes like adding extra protein and healthy fats can help stabilise your glucose levels and sustain energy throughout the day.
💡 Use your CGM with Vively to see how different meal combinations affect your blood sugar and optimise your nutrition!