Nutrition Fundamentals #10 – How to Build a Nutritionally Balanced Recipe

October 8, 2025

Creating a dish that is both delicious and nutritionally balanced is one of the biggest challenges — and greatest opportunities — in the food service industry. Whether you’re managing a restaurant, planning a canteen menu, or preparing meal kits, a well-balanced recipe ensures that your customers receive the right mix of nutrients without compromising on taste.

For professionals in the HoReCa industry, understanding how to build a balanced recipe is essential for offering healthier meals, meeting dietary guidelines, and standing out through transparency.

What Is a Balanced Recipe?

A nutritionally balanced recipe provides the appropriate proportions of:

Macronutrients: carbohydrates, proteins, fats
Micronutrients: vitamins and minerals
Calories: based on portion size and daily energy needs
Fiber and fluids: for digestive and metabolic support

The goal is to meet nutritional requirements per portion, aligning with GDA (Guideline Daily Amounts) or local dietary guidelines.

Key Steps to Building a Balanced Recipe

1. Start with the Right Calorie Target

Define how many calories each portion should contain based on the type of meal (e.g., breakfast vs. dinner) and customer needs (e.g., regular vs. low-calorie options).

Typical targets:

Breakfast: 300–500 kcal
Main meal: 500–700 kcal
Snack: 100–200 kcal

2. Balance the Macronutrients

Use the following approximate macronutrient distribution:

Carbohydrates: 45–55% of total calories
Proteins: 15–25%
Fats: 20–35% (with saturated fats <10%)

Apply this ratio to determine how much of each macronutrient your recipe should contain, then adjust ingredient quantities accordingly.

3. Use Whole Ingredients When Possible

Replace refined grains with whole grains
Use lean proteins (chicken, fish, legumes)
Prioritize unsaturated fats (olive oil, seeds, nuts)
Limit added sugars and sodium
Add fiber-rich vegetables for volume and nutrients

4. Portion Size Matters

Even the healthiest recipe can become unbalanced if portion sizes are too large. Use accurate weights and measurements for all ingredients and finished servings to keep calorie and nutrient content consistent.

5. Calculate Nutritional Values

Once the recipe is built, calculate:

Total calories
Grams of protein, fat (including saturated fat), carbs, sugar, fiber
Salt content
% of GDA per nutrient

Using a tool like Nutri-Scheme makes this process fast and precise — ideal for chefs, nutritionists, and menu planners in busy kitchens.

Why Balanced Recipes Matter in HoReCa

Offering nutritionally balanced meals allows food businesses to:

Support customer health goals
Comply with labeling regulations
Create menus that cater to special diets (low-carb, high-protein, vegetarian, etc.)
Build a credible and trustworthy brand

More than ever, customers are reading labels and expecting food transparency. Balanced recipes show professionalism and a real commitment to wellbeing.

How Nutri-Scheme Helps

Nutri-Scheme allows you to:

Build and manage recipes by ingredient
Calculate full nutritional profiles per portion
Automatically compute % GDA values
Display real-time data on digital menus

Whether you’re updating existing dishes or creating new concepts, Nutri-Scheme supports your team in delivering meals that are both tasty and nutritionally sound.