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    Nutrition 101: Building a Balanced Plate for Optimal Health

    By Sonar June 15, 2023

    Every day is a new opportunity to start fresh, and what better way to kick-start your day than with a healthy and productive morning routine? Establishing a set of morning rituals can help you stay motivated, focused, and energized throughout the day. Mornings can be a busy time, but with some intention and effort, you can make the most of these early hours. In this blog post, we will share a collection of morning routines and habits that can set a positive tone for the rest of the day. From exercise to hydration, healthy breakfast ideas, and positive affirmations, let’s dive in and optimize your mornings to reach your full potential every day.

    Nutrition 101: Building a Balanced Plate for Optimal Health


    Macronutrients are nutrients that our bodies need in large quantities to function correctly. There are three primary macronutrients: carbohydrates, protein, and fat. Our bodies need carbs for energy, protein for tissue repair and growth, and healthy fats for hormone regulation and insulation. A balanced plate should contain a mix of all three macronutrients. Ideally, your plate should have 40-50% carbohydrates, 25-30% protein, and 25-30% healthy fats. Choose carbs that are wholegrain, such as brown rice, quinoa, or whole-wheat pasta. Get your protein from sources such as lean meats, fish, eggs, tofu, or legumes. And healthy fats can come from sources such as nuts, seeds, avocado, and oily fish.


    Micronutrients are nutrients that we need in small quantities but are essential for health and wellbeing. Micronutrients include vitamins and minerals. There are many different vitamins and minerals that our bodies need, and the best way to make sure you are getting them is to eat a variety of different colored fruits and veggies. Each color contains different vitamins and minerals, so incorporating as many colors as possible onto your plate will make sure that you get all the micronutrients that you need.

    Portion Sizes:

    Portion sizes are important to get right because even if you are eating all the right things, if you are eating too much, it can still lead to weight gain. A general rule of thumb is to make sure that your plate is about ¼ protein, ¼ carbs, and ½ veggies. However, your nutritional needs may vary based on your goals. Athletes may need more protein for muscle repair, while those seeking weight loss might focus on portion control and creating a calorie deficit. Either way, aim to make sure that your plate is as colorful as possible, so it contains a range of different nutrients.

    Meal Planning:

    Meal planning can make eating well a lot easier. It can save you time, money, and make sure that you are getting all the nutrients that your body needs. When meal planning, keep macronutrients, micronutrients, and portion sizes in mind. Aim to plan your meals for the week ahead and get all your shopping done in one trip. This can save you time, money, and help you avoid impulse buys.

    Building a balanced plate for optimal health may seem intimidating, but it doesn’t have to be. Armed with the basics of macronutrients, micronutrients, portion sizes, and meal planning, you will be well on your way to better health. Remember, eating well doesn’t mean depriving yourself of the things you love, it is all about balance. So next time you sit down for a meal or begin your meal planning, keep these tips in mind, and embrace the benefits of good nutrition.

    About Sonar

    Sonar was launched in 2021 out of Columbia University in New York, and has since grown to a community of users spread across over 40 countries globally. Sync all of your favorite wearables, health apps, and IoT devices together in a modern and beautiful experience on iOS and web. Discover trends and see how you compare to others, establish a baseline across all of your vitals, and get a real-time pulse on your health, with continuous monitoring driven by a precision engine that helps uncover potential issues before they arise.

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