It's Meal Time! What should my plate look like?

Design a simple, beautiful, and nutritious meal with 5 quick steps!

Step #1: Pick a Protein

-Protein is a great place to start as you can base the theme and the rest of your meal off of what you choose!

You might be wondering why we need protein with each meal and why it's so important! Here is a few reasons why having a protein with each meal is crucial:

1) Protein is the very building blocks of our bones, muscles, skin, hair, and nails and is needed to maintain all of these aspects! (https://www.piedmont.org/living-better/why-is-protein-important-in-your-diet)

2) Protein keeps us fuller longer by reducing the amount of hunger hormone (Ghrelin) we secrete.

3) An increase in protein consumption can boost your metabolism. This is sue to the fact that it takes more energy for you to break down and digest protein thus increasing TEF (thermic effect of food) and boosting your metabolism.

There is many more! More benefits of consuming protein can be found here: https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#TOC_TITLE_HDR_6

Here is a list of some great protein sources:

Protein (Calories & Grams of Protein/100 g):

• Chicken- Breast (148 cal, 32.8g)

• Ground Beef (163 cal, 26.49)

• Steak- Ribeye (274 cal, 17.5g)

• Tofu (76 cal, 8.5g)

• Tempeh (195 cal, 20g)

• Eggs (143 cal, 13g)

• Salmon (170 cal, 19.3g)

• Greek Yogurt (59 cal, 10.5g)

• Tilapia (109, 19.2g)

• Turkey (147 cal, 30g)

• Pork Loin (131 cal, 22.2g)

• Beef Roast (267 cal, 25.9g)

• Deli Meat (104 cal, 17g)

• Cheese Sticks (314 cal, 26g)

• Cottage Cheese (103 cal, 12.5g)

• Protein Powder (387 cal, 77g)

• Fresh Tuna (118 cal, 25.7g)

• Shrimp (77 cal, 17.6g)

Step #2: Add a Fat

- next step is to add in a nutritious fat!

Why do we need fats and with every meal? Here are a few reasons eating fats is crucial:

1) Fats help you feel fuller longer! They aid in satiety which is crucial for not-overeating.

2)They also reduce the glycemic effect of food. Meaning, they help manage your blood glucose spikes you get from eating carbs. Managing blood glucose levels is important for managing appetite, skin health, mental health and a plethora of other issues.

3)Fats are also essential for producing and maintaining good hormone levels.

Now that we know why we need them, lets take a look at the three different kinds of fats:

1. Saturated fats

2. Unsaturated fats

3. Transfats

Saturated Fats are typically solid at room temperature and can lead to heart disease if they are over consumed. It is important to be mindful of how much saturated fats you consume! Of course, enjoy them in moderation! Here is a list below of foods that contain saturated fats:

• Animal Fat (steak, ground beef, chicken skin, and processed meats)

• Palm Oil

• Coconut

• Dairy products (full fat milk, cheese, and cream, etc.)

• Deep fried food

• Chips

• Baked goods

Unsaturated Fats are crucial for health and reduce the risk of heart disease and should be incorporated into every meal. Here is a list below of foods which contain unsaturated fats:

• Salmon

• Soybean Oil

• Nuts (almonds, cashews, Brazil nuts, etc.)

• Olive Oil

• Canola Oil

• Avocados

• Egg Yolks

Trans Fats are processed unsaturated fats that lead to many health complications like heart disease, and bad cholesterol. Here is a few foods that typically contain a lot of trans fats, again enjoy these foods at times and keep them in moderation!

• Fast food (French fries, hamburgers, pizza, etc.)

• Commercial Baked Goods

• Chips

• Crackers

• Cookies

If you are struggling to find a fat that will fit the vibe of your meal, cooking your protein in olive oil is a great place to start! You get healthy fats and give the meal a savory and delicious taste!

Step #3: Add a Carb!!

-Best part am I right!! Carbs are delicious and everyone needs them to function and live, so don't fear them! Carbs should be incorporated in every meal for the following reasons:

1) Our brain uses glucose (what carbs are broken down into in the body) to function!

2)Carbs provide fiber which is crucial for gut health and aids in helping us feel fuller longer.

3)Carbs are also part of the building blocks for producing the feel-good neurotransmitter, serotonin. There is many, many more reasons why carbs are essential!!

So now we know why carbs are amazing! What should carbs look like during meal time? With a meal, the carbs we choose should typically be complex, slow digesting carbs. This will help us stay fuller for longer, provide fiber, and reduce blood sugar spikes. Here is a list of delicious complex carbs that can be added to meals:

• Sweet Potato

• Potatoes

• White & Brown Rice

• Lentils

• Oats

• Quinoa (personal favorite!)

• Barley

• Beans

• Bread

• Chickpeas

• Whole Fruits

Step #4: Add in the Veggies!!

- We know vegetables are good for us! They provide fiber, vitamins and mineral that are crucial for good health, and aid in helping us feel fuller-longer! Here is a list of vegetables to add to your meal:

• Asparagus

• Peppers

• Onions

• Tomatoes

• Zucchini

• Egg plant

• Carrots

• Cauliflower

• Broccoli

• Leafy Greens

• Cabbage

• Celery

• Cucumber

• Mushroom

• Peas

Step #5: Put it Together and Add Some Seasoning

- Last but not least, combine your complete and nutritious meal! Don't forget to add your favorite foods in there too, that is also part of a well-balanced diet.

-Add some seasoning and if you have time try to create your own recipe!

-And of-course if your feeling it, have some dessert!

Thank you for reading and let me know what you guys create!!

Regan