How to Build a Healthy and Balanced Meal

Have you ever finished a meal and yet you felt hungry soon after?

Do your taste buds still crave flavor after finishing your meal?

Do you want to feel more energized throughout the day?

If you answered “yes” to any of those questions, keep reading because we have some tips on how to build a balanced meal so you feel energized and satisfied every time!

What is a balanced meal?

Balanced meals are made up of four key components:

  • protein
  • carbohydrates
  • vegetables/fruits
  • fat

This division of food components will deliver balanced nutrients, fiber, and energy.

Advice from a Registered Dietician

Hannah Magee said it nicely in her blog:

“When you aim to include different foods like grains and starches, proteins, healthy fats, and fruits/vegetables in your meals and snacks, you’re increasing the variety in your diet. Eating a varied diet is important for many reasons, but mainly because it increases the likelihood that you’ll meet important nutrient requirements.

By increasing your dietary variety and adding several nourishing foods to your meals, you’re taking care of various aspects of your health at once. By adding fruits, vegetables and other plant foods like grains and nuts, you’re eating more fibre – which is important for digestive health and your gut microbiome. You’re also eating vitamins and minerals that are essential for good health.

By incorporating protein, you’re supporting your muscles, bones, and a wide array of important body functions. By adding sources of healthy fat you’re supporting things like heart health and your body’s ability to absorb fat-soluble vitamins. Protein and fat also contribute to feeling full after a meal.”

Now, let’s build a balanced salad!

Salad should not be a boring pile of lettuce that leaves you hungry. Did you catch that pun? Leaves should not leave you hungry! haha! 

Here at Toss Salads and Wraps we have over 130 ingredients to add to your salad. Let’s explore some of our options:

Protein: Steak, shrimp, grilled chicken, ham, turkey, hard boiled egg are topping options. For the vegetarian, we also have chickpeas and edamame as protein options. 

Carbohydrates: Chickpeas and quinoa are good carb options to add.


Healthy fats: Avocados, olives, and our assortment of salad dressings with an olive oil base are good fat options.

Vegetables/fruits: From green peppers, purple cabbage, carrots, broccoli, and the list goes on! Fruit options include apples, mandarin oranges, and strawberries. This is truly where you can create a rainbow of colors, textures, and health benefits in your bowl.

Check out our MASSIVE MENU here!

Now that you’ve got a better understanding of how to build a balanced and healthy meal, stop in today and build a salad with us! You’ll never view salads the same again once you’ve tried a salad from TOSS Salads and Wraps!

Toss Salads & Wraps

Visit us Today!

600 1st Ave N. St. Petersburg, FL 33701

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