How to build the perfect meal.
The Dietary Guidelines for Americans (DGA) recommends consuming 2 ½ cups of vegetables, 2 cups of fruit, 6 oz of grains (at least half of which should be whole grain), and 5 ½ oz of protein foods daily. Most Americans do not eat the recommended number of fruits, vegetables, or dietary fiber per day. Using this model when meal planning can help you to consume adequate amounts of important macro- and micronutrients.
Pick your fruit or vegetable
The DGA My Plate recommends making half your plate fruits and vegetables. When I am planning a meal, I usually like to pick 2-3 vegetables to incorporate in the meal. For example, if I am making a standard protein with sides dinner, I may oven roast Brussel sprouts and carrots, if I am making tacos I will sauté bell peppers and onions, if I am making pasta I will cut up zucchini and broccoli and cook them with the sauce.
Pick your source of whole grains
Incorporating whole grains into your meal is so beneficial for many reasons. Whole grains contain high amounts of fiber, are packed with vitamins and minerals, and can reduce risk of chronic disease.
Some whole grain sources include brown rice, barley, buckwheat, bulgur, millet, oatmeal, and whole grain pasta, bread, and crackers.
Pick a healthy protein.
Protein carry’s out many important roles in the body, some of which include building bone and muscle, repairing tissue, carrying oxygen throughout the body, and hormone regulation.
While protein is an important micronutrient, sometimes too much of a good thing can be a bad thing. Too much protein can increase risk of kidney stones or kidney damage. Additionally, some protein sources, such as red meat, are also high in fat and may increase risk of several different chronic diseases.
The average American needs about 0.8g/kg protein. If you are battling illness or partake in vigorous physical activity, you may need 1.0-1.5g/kg protein. If you have chronic kidney disease you may need less than 0.8g/kg. Talk with your dietitian if you are unsure how much protein to consume.
Some healthful sources of protein include beans, lentils, peas, tofu, tempeh, nuts, seeds, eggs, seafood, and skinless chicken.
Add nutrient dense extras and toppings Adding extra fresh herbs, spices, and other toppings are a great way to add in some extra nutrition sources. Some examples include: Adding some fresh chopped tomato, avocado and cilantro to tacos or a burrito bowl Add some fresh basil and nutritional yeast to a pasta. Add some kimchi or sauerkraut to a salad for extra probiotics.
Sauce it up
There are two things to look out for when adding sauce to a meal: fat and sodium. Lots of pre-made salad dressings can be high in fat and contain mostly oil. If buying a pre-made salad dressing, try to choose one that has 100 calories or less per a 2 tablespoon serving. If the salad dressing is oil based, choose one that uses olive oil and avoid ones that use vegetable, palm, or coconut oil. It is also important to look at the sodium; it is recommended to consume <2300mg of sodium per day.
I am personally a fan of making your own salad dressing. My go to dressing for salads or a buddha bowl is a big spoonful of tahini with lemon juice, garlic powder, salt and pepper. I also enjoy just adding olive oil and lemon juice for a lighter dressing option. .
