It's very easy to complicate nutrition. Let's keep it simple and to the point.
Meal planning relies on structured times in the day for meals.
This is a foundation to meal-planning. If you don't make time to eat at least every 3-5 hours- this is one place to start. That's why 3 meals a day sound so familiar. These are universally routine times for us to stop and eat.
When we skip meals, under-eat or don't create time to eat, it usually results in snacking, mindless food choices, feeling over-hungry, fatigue, even erratic behavior, or cravings. So if routinely eating or being pro-active about breaks in your day isn't a habit for you- make this your self-care priority.
Think about meal-planning in terms of food groups.
Aiming to get all 6 food groups on your plate at meals can help you have the balance, color, texture, variety and give you the "satisfied" factor until your next meal. By eating from all these categories, you can bet your plate will look more like a meal plan from a nutrition expert!
The six categories are protein, grains, vegetables, fruits, calcium sources/dairy, and fat.
Protein. Traditionally from animal protein like eggs, fish, beef, poultry, pork etc. Additional forms of protein not from animal sources are beans, peas, edamame, soy products like tofu and nuts or nut butters.
Whole grains. Quinoa, wild rice, oatmeal or steel cut oats, bulgur, brown rice and sorghum are most well known. Other whole grains can be grain products with the "whole grain" or "whole wheat" as the first ingredient listed on the package. Other grains/starches still have vitamins and some fiber and belong in this category.
Vegetable. Any fresh, frozen or fermented vegetable will do! Vegetables add fiber, texture and vibrancy to meals. They also contribute to the volume of the meal, filling the stomach and signal receptors telling you you're full! They also work long after the meal to help slow the release of other nutrients into the body for fuel, keeping you satisfied for longer and managing your energy levels.
Fruit. Fresh or frozen, fruit is also full of fiber and many contain vitamin C to help iron absorption. Fruit adds hydration, other beneficial vitamins and antioxidants just like vegetables.
Calcium Source. Many of us are familiar with dairy- yogurts/greek yogurt, cheese, milk as primary calcium sources. Similar non-dairy options are any plant milk (soy, almond, coconut, pea, oat, cashew etc. although- check the nutrition facts for calcium for 20% or more per serving), dark leafy greens like collard greens and chard, as well as fortified products like tofu and orange juice.
Fat. Nuts & seeds, nut butters, avocado, oils, cheese/dairy products to name a few are necessary in our meals. Fat is important for absorbing vitamins A, D, E, and K. Fats are also very important to the palatability of the meal, enhancing flavors and the yummy mouth feel they contribute to meals.
Use the Plate Method to guide your portions
The plate method is a flexible, visual guide to help designate portions for the food groups listed above. Keep in mind that fat is not visible on the plate usually because it is already in foods like animal proteins, used to cook foods or are considered additionally foods not essential to meal planning like fats to make sweets and desserts or those used in frying foods.
You can also visit ChooseMyPlate.org for more detailed information.
Using an 8-10 inch plate to guide you- visualize the plate cut in half (one side with protein/grains, the other side is fruit & vegetable) and a side of dairy/calcium.
Protein: less than 1/4 plate
Grains: just over a 1/4 plate
Vegetable: just over 1/4 plate
Fruit: less than 1/4 plate
Calcium source: serving amount is listed on nutrition facts.
Fat: used sparingly to cook foods, as a dressing, or is already incorporated into protein or dairy sources.
Here is an example:
Protein: 3 ounces of meat or plant protein
Grain: 1/3 cup Couscous
Vegetable: 1/2 - 1 cup cooked mixed vegetables
Calcium source: dark leafy greens or can be 1 serving milk/plant milk
Fat: 1 tablespoon tossed onto vegetables and fat present already in meat
**There is no fruit present, however the peppers are a great source of vitamin C. Combine with the meat or plant protein it supports iron absorption.
When we make our meals, let's aim to please our palates.
Ideally, meal planning is flexible allowing a variety of preferences. Choosing up to 5-6 food groups at meals will ultimately fill in those nutrient gaps. It also helps to support digestion, energy between meals and brings food to life!
Happy meal planning!
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