Supper is the last meal of the day. Its job is to give you enough fuel to last you through the night. Supper is also often a time to be together as a family and talk.
Here are some examples of a balanced supper. These meals can be eaten for lunch as well, so why not double the recipe and make the next day’s lunch at the same time?
A balanced and nutritious supper includes:
One food from each food group:
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A protein food
Examples: chicken, lentils, tofu, beans, pork, tuna, salmon, shrimp, nuts, cheese, yogourt, milk, etc.
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A grain product
Choose whole grains where possible because they keep you feeling fuller longer.
Examples: bread, pasta, rice, couscous, bagels, crackers, muffins, etc.
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A vegetable
Examples: carrot, tomato, rutabaga, corn, cabbage, potato, etc.
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A fruit
Examples: banana, apple, orange, grapes, fruit compote, dried fruit, tomato, asparagus, etc.
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A glass of milk or milk alternative
Examples: yogourt or fortified soy beverage
You can also have some water to make sure you stay hydrated.
Examples of a balanced supper
Shepherd’s pie
This traditional Quebecois dish is a perfect example of a balanced meal. Potatoes are the only vegetable that can also act as a grain, so long as the meal includes another vegetable. Because this meal has corn in it, the potato can act as the grain. The ground beef is the source of protein. You can also replace the meat in the shepherd’s pie with beans (like lentils) or tofu.
Round off the meal with a dairy product and a fruit. An easy-peasy balanced meal!
Mac and cheese, tofu & roasted broccoli
Make sure you have something from each food group when you make macaroni and cheese, whether it’s pre-packaged or homemade.
This example of macaroni and cheese is balanced because it contains:
- A grain: pasta
- Protein: cheese and tofu
- Vegetable: broccoli
Round off the meal with some fruit or a glass of milk.
Lentil, apple and sweet potato curry
Beans are a protein that should have a special place in your menu, because they are affordable and nutritious. They go well with pasta, couscous and rice, as you can see in this meal.
Round off this meal with vegetables of your choice, some fruit, and a glass of milk or a milk alternative. In this example, sweet potato, applesauce and fortified soy beverage balance out this vegan meal.
Writing : Fondation Olo
Scientific review : Lyson Gélinas, nutritionist, Dt.P., M.Sc.
