YOUR PLATE

Today, I want to talk about what your meal should consist of. How much of your meal should be proteins, how much should be carbohydrates, fruits, vegetables, dairy, etc. Everything you need to set up your average meal right here.

1.     Number one: make half your plate fruits and vegetables. Fruits and vegetables are where you get most of you daily nutrients. These nutrient dense foods shouldn't be a side dish, but rather the main course. Start off by finding some fruits and vegetables that you really like and add them to your meals.               

2.     Try to have 2 fruits for every 3 vegetables you eat. your supposed to have more vegetables than any other food group. Maybe start off by having equal portions of fruits and veggies, and then slowly add some extra vegetables.

3.     Make a quarter of you plate protein rich food like yogurt,  fish, eggs, chicken, Meat, beans or seeds. 

4.     The final quarter should be Grains. More specifically, try to use whole grains as apposed to refined ones. Some good sources of whole grains are whole wheat bread, oatmeal, and brown rice. (Depending on your exercise needs you will either have slightly more proteins then grains or vice versa)

5.     Finally add a cup of dairy like milk or yogurt (note this section sometimes overlaps with certain protein rich foods.)

Now you have the formula of all the food groups you need to set up your average meal. Once you get a little better, you'll know which types of foods from each group that give the most punch for your specific dietary needs. Remember that the size of the plate should depend on what meal it is. See Meal Times and Portions if you haven't already read it before.

here is a picture that will help you visualize what your meal SHOULD LOOK LIKE:

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Mendy