Nutrition Tip Tuesday: Building our Plate

Happy Tuesday everyone! My hope and prayer is that this finds you and each of your families safe and healthy during this season of uncertainty.

Many of us will be discovering we are at home far more than ever and while that is not a bad thing, it may create some apprehension for those who prefer to have their meals out and about. Below are some quick and easy tips for building your plate with what you have in your fridge/pantry without creating a whole lot of stress–let’s be honest, life is stressful enough; how we create a meal shouldn’t be.

  • Start with a lean protein source (ex: chicken boobs, lean cuts of beef, pork or lamb, white fish, shrimp, scallops, soy, tofu, lentils)
  • Majority of plate filled with green vegetables (ex: zuchinni–loads of vitamin C here, broccoli–again more vitamin C, bok choi, greens–collards, kale, spinach, green beans, peas (snap/snow)–contain higher protein than most other green veg, asparagus, edamame–also have higher amounts of protein)
  • Lastly get a starch or quality fat source on your plate (tip: higher fiber carb/starch will aid in satiety and regularity–brown rice/wild rice, sweet potato, quinoa. tip #2: a quality fat source is going to be higher in omega 3 and/or omega 6. Ex: Omega 3: fattier fish like salmon, mackerel, sardines, and flaxseed. Omega 6: meat, poultry, eggs, soybeans, nuts and seeds.)

Think of these 3 main ingredients (protein source, veg source, starch/fat source) when building your plate. During this time of added stress and chaos, being able to fuel our bodies with nutrients to keep us healthy is going to be that much more imperative. Added stress (internal or external) compromises our body’s immune system; building a healthy meal shouldn’t be a means of stress.

Hopefully this helps to alleviate any overthinking when building your plates!

Until next time,

-E

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