Let’s Talk About Food: A Nutrient-Dense Plate
Eating healthy and well-balanced meals is important to stay healthy and both physically and mentally fit. In order to sustain energy, support growth, and prevent chronic illness, we must fuel our bodies correctly. If we want to be high functionally, cognitive individuals, then we need a well-fed, healthy body. This means crafting a plate of food for every meal that is nutrient-dense. Now, what is nutrient-dense? This includes foods that are high in nutrients and relatively low in calories, usually containing minerals, complex carbohydrates, lean proteins, and healthy fats (1). Today, we are going to break down what nutrient-dense items should be on your plate.
A Typical Plate:
Now, what should be on your typical plate of food? There should be about ¼ of whole grains, ¼ of a protein, and ½ of fruits and vegetables (2). Everyone’s caloric needs and preferences are different, so listen to your body or seek help from a nutritionist if you feel inclined to do so. Not every plate of food is going to be a fancy meal, nor does it need to be- as long as you prioritize these food groups healthily and moderately, you are on the road to success! Let’s break down these food groups to better understand their purpose and generate ideas for meals!
The Food Groups:
Whole Grains:
Whole grains provide fiber, minerals, vitamins, and plenty of other nutrients that our bodies need daily. Adding these into your diet will also help to control cholesterol levels, weight and blood pressure, along with lowering the risk of diabetes, heart disease, and other serious medical conditions. So don’t forget to add about ¼ of whole grains to your plate (3).
Examples:
- Quinoa
- Brown rice
- Wild rice
- Oatmeal
- Popcorn
- Whole-wheat flour
- Whole-grain bread, pasta, or crackers
Proteins:
Protein seems to be a new buzzword in the health and wellness space. Everything on the shelves has protein added to it to pull you in. I encourage you guys to focus on whole foods and organic protein sources. We need protein to help repair cells and make new ones; the amino acids in protein break down through digestion to fuel our bodies, giving us energy and keeping us full. Make about ¼ of your plate protein- or try to eat at least 10% to 35% of your total calorie needs in protein, a day (4).
Examples:
- Eggs
- Whole milk
- Cottage cheese
- Low-fat yogurt
- Fish or shellfish
- Chicken
- Turkey
- Beef
- Pork
- Tofu
- Beans
Fruits and Vegetables:
Fruit and vegetables are necessary in our diets to lower blood pressure, reduce the risk of heart disease or stroke, prevent certain cancers, lower digestive problems, and help with blood sugar levels. Non-starchy fruit and veg can even promote weight loss due to their low glycemic loads. These items are nutrient-dense and vital in our daily diet- don’t forget to have about ½ of your plate covered with them (2).
Examples:
- Cucumber
- Snap peas
- Bell peppers
- Carrots
- Apples
- Berries
- Bananas
- Citrus
- Broccoli
- Cauliflower
- Eggplant
- Pears
- Plums
If you are looking for different recipes to implement these food groups, check out Breakfast for Beginners and Quick and Easy Lunch Ideas, both posted previously on my blog. A new blog will be live next week with new dinner recipes your whole family can enjoy. Making your meals does not have to be boring or complicated- they can be fun, easy, delicious, and most importantly, nutrient dense. Prioritize your health by implementing your particular habits, daily. If you have any suggestions, please contact me HERE. If you have any questions or concerns, please contact me HERE. Have a great day. You are capable of so much success! Keep powering through!
Resources:
- https://www.cancer.gov/publications/dictionaries/cancer-terms/def/nutrient-dense-food
- https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826
- https://medlineplus.gov/ency/article/002467.htm