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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Feel free to leave any comments or suggestions.
Mendy
