Does this sound familiar?
You just got home from work and you are exhausted.
You want to make mindful food choices but just the thought of picking what food to eat makes you more tired. Frustrated and burnt out, you grab whatever food is right in front of you in the refrigerator.
You eat quickly but then start to worry if the food you chose fits your plan, which only adds more stress to your day.
Thats totally understandable!
Making the decision of what to eat at every meal on top of the 1000 other decisions you have to make throughout the day can feel overwhelming.
Don’t worry! This quick guide to building a balanced plate at every meal can help take the guess work out of what to eat at every meal!
Instead of worrying about what foods you “can” and “can’t” eat, building a balanced plate allows you to add in the foods you love while ensuring you are nourishing your body with the nutrients it needs!
Start with your fruits and veggies:
I always recommend starting with fruits and vegetables. Try to add a serving or two of vegetables and fruit to your plate and do your best to add a variety of colors at each meal! Cook them, eat them raw, whatever you want. You can’t go wrong with this one.
Throw in some protein:
This can be lean meat, chicken, salmon, eggs or can be plant sources of protein like lentils, tofu or tempeh (the list is much more extensive, this is just an example). Plant based proteins or proteins that are quick to make like eggs are my favorite to have on hand when I just really don’t feel like cooking after a long day or don’t have the time to spend in the kitchen.
Don’t forget about those carbohydrates:
Carbs are such an important part of any balanced plate! Whole grain sources of carbohydrates will generally be higher in fiber which is important for digestion and can help you feel satisfied after a meal longer. This can include whole grain pastas and breads, rice, quinoa and potatoes, just to name a few!
Finish it off with some healthy fat:
To top off this balanced meal, add in some healthy fat. There are a number of healthy fats so getting your fat from a wide variety of foods can help ensure you are getting the most out of your fat! For example, Omega-3 fatty acids are a great source of fat that helps lower inflammation and is important for brain and cardiovascular health. Some great sources of high-quality fat include nuts, seeds, fish and avocado.
Your specific needs will change depending on your goals and your current activity level, but building a balanced plate at each meal can help reduce the stress you might be feeling about making food decisions!
In my nutrition coaching program, I help my clients achieve their health goals without adding stress and restriction by creating habits just like this one. Get creative and remember that all foods fit in a good nutrition program!
What is your favorite combo to throw together after a long day of work?