How to Build Your Plate
Which nutrients you need and where to find them.
There is absolutely no doubt that nutrition is very confusing. There’s an overwhelming amount of information out there about what’s healthy and what’s not; and the information is always changing and always contradicting itself. My mission has always been to simplify nutrition; to help you feel better and more confident about the choices you make without worrying about whether you’ve done something wrong or could’ve done something better.
I think it’s important to prioritize nutrition. Though I am anti-diet, I am pro eating healthy foods to support the systems of your body so you can have energy and live a long, healthy life. Knowing which nutrients to include on your plate and where to find them can be confusing so today I am going to teach you! After reading today’s newsletter you’ll feel more confident going to the grocery store and knowing which foods to include when building your plate.
The Six Main Nutrients Your Body Needs
Carbohyrdrates
Fats
Protein
Vitamins
Minerals
Water
Carbohydrates
Carbohydrates are the body’s preferred main energy source. That means, the first nutrient your body is going to use for energy are carbohydrates. A.k.a if you have a fear of carbs, let. that. shit. go. Carbs serve your body a powerful purpose. However, the kinds of carbs you consume matter. There are three different types of carbohydrates:
Simple Carbohydrates: simple, because of their simple chemical structure. This simple chemical structure means your body can burn through them very quickly which results in a quick spike of energy, followed by a crash.
Complex Carbohydrates: complex, because of their complex chemical structure. This means it takes the body longer to burn through them which results in a slow and steady release of energy. (Hint, that’s what you want).
Fiber: This type of carb cannot be digested. Its purpose is to help move food through the digestive tract. Fiber also feeds the good bacteria in your gut. Fiber is only found in plant based foods.
Simple carbs are the ones you want to try to limit. Be mindful of your consumption of simple carbs. Simple carbs are stripped of their nutrients. They send your blood sugar on a roller coaster. As I mentioned, simple carbs give you a quick burst of energy that is followed by a crash. When your blood sugar crashes, you want something that will give you energy again which will make you crave even more simple carbs a.k.a sugar and sweets. This keeps your blood sugar in a constant roller coaster.
Simple Carbs include:
baked treats
candy
refined sugar products
soda
fruit juice concentrate
breakfast cereals
packaged cookies
Complex carbohydrates are the ones you want to actively include in your diet. They provide a slow, steady, and consistent release of energy AND they contain a lot of fiber. Complex carbs pack in more nutrients than simple carbs and they’re also more filling.
Complex Carbohydrates Include:
fruits (in their whole form, not juiced)
vegetables
whole grains
nuts
seeds
beans
tubers: yuca, sweet potato, potato, cassava
By eating these complex carbs you are naturally consuming fiber which is important for your gut health. If you are someone who struggles with blood sugar spikes and you are going to snack on a carb like potato chips, tortilla chips, pita chips etc. I recommend always consuming it with a fat or protein. For example, don’t just eat the tortilla chip; dip it in some guacamole. Don’t just eat the pita chip alone; dip it in protein like hummus. This will help stabilize your blood sugar levels.
Fats
It’s important to note that dietary fat does not always equal body fat. Fats are the body’s second preferred main energy source. Fats help insulate the body, provide feelings of satiety, help absorb fat soluble vitamins, cushions the organs, and support cell growth. Just like with carbs, there are fats that are better for you than others. There are three different types of fats:
Trans Fats: the unhealthiest for you. Trans fats raise your bad cholesterol levels (LDL) and lower your good cholesterol levels (HDL). Trans fats increase your risk of heart disease. These are the fats you want to avoid when possible.
Saturated Fats: Saturated fats are animal fats. These raise your bad cholesterol levels but they do not lower your good cholesterol levels which makes them better than Trans fats. Saturated fats are not the worst thing for you and your consumption of them does depend on your body specifically. If you are someone who has high cholesterol, I would be extra mindful of how many animal products you consume: meat, dairy, and eggs.
Unsaturated Fats: Also known as the “good” fats. These are the fats you want to be actively including in your diet. Unsaturated fats will provide you with all the benefits I listed above. Unsaturated fats is where you’ll find your omega-3 fatty acids.
Trans fats include:
shortening
margarine
refrigerated dough such as biscuits and rolls
fried foods: doughnuts, French fries, and fried chicken
non dairy coffee creamer
partially hydrogenated oils
some varieties of microwave popcorn
bakery products: muffins, cakes, pastries, and pies which are often made with vegetable shortening
vegetable oils
Saturated Fats Include:
dairy: milk, cheese, butter
eggs
dark chicken meat and poultry skin
fatty cuts of beef, pork, and lamb
tropical oils: palm oil and coconut oil
My advice with saturated fats is be mindful according to your unique cholesterol levels and choose the highest quality when possible.
Unsaturated Fats Include:
nuts
olives
olive oil
salmon
flax seeds
flax seed oil
walnuts
walnut oil
chia seeds
salmon
sardines
trout
avocados
tofu
pumpkin seeds
sesame seeds
sunflower seeds
nut and seed butters
Actively include these into your diet. These are where you find your omega-3 fatty acids. If you are vegan or vegetarian and don’t consume fish, make an effort to include the plant based, unsaturated fats and consider taking a vegan omega-3 supplement like the one from Ritual.
Protein
Unlike the first two nutrients I mentioned, protein is not used for energy. Protein’s purpose is for the growth, development, and repair of muscle and tissue. Protein contains important enzymes that are essential for digestion. I feel that we live in a protein obsessed society. We should be making sure that we’re consuming enough protein. However, it is important that you consume it in harmony with the other two nutrients. When you don’t consume enough fats and carbs, your body then has to resort to protein for energy which is then taking protein way from the job it’s supposed to be doing. This can not only result in nutrient deficiencies but also in more injuries.
Animal-based protein sources:
eggs
chicken breast
lean beef
turkey breast
fish
greek yogurt
cottage cheese
Plant-based protein sources:
tofu
seitan
tempeh
edamame
lentils
beans
nutritional yeast
hemp seeds
green peas
spirulina
quinoa
chia seeds
nuts
Vitamins and Minerals
Vitamins and minerals are micronutrients that are found in macronutrients: carbs, fats, and proteins. If you consume the appropriate amount of macronutrients you will get micronutrients. Everyone is different. Your ability to absorb micronutrients may be different than someone else’s. For this reason, there may be a need to take vitamins or supplements in capsules or drops. Consult your doctor or physician before doing so. Always supplement with food first. Taking an iron supplement won’t help you if you’re not getting enough iron through food.
Water
Hopefully at this point you don’t need me to tell you to drink water but PLEASE drink your water. If you’re someone who needs to make drinking water a habit, follow these tips:
Drink water first thing in the morning. A full glass. Especially before breakfast and caffeine.
Get a reusable water bottle and take it with you everywhere.
You should drink half your body weight in ounces. If you don’t know how much you weigh and you also don’t want to weigh yourself, just take a guess! For example if you weight 150 pounds, you should drink 75 oz. of water daily. Remember that caffeine and alcohol dehydrate your body so for every extra cup of alcohol or coffee, drink an extra glass of water.
How to Build Your Plate
Okay. Now you know which nutrients you need and in which foods you can find them. Now here is how to build your plate so that you can ensure you’re getting all the nutrients you need.
Break up your plate into three parts:
1/3 protein
1/3 green vegetable
1/3 starchy veggies or grains
finish off with 1-3 tbsp fats
This method ensures that you are putting together a plate with all the nutrients you need. When all three nutrients are consumed together, they can do their job best.
How to Set Yourself Up for Success
The next time you go to the grocery store, construct your list according to the magic plate. Make a list of the protein you’re going to cook. Make a list of the green vegetables you’re going to make. Make a list of the starchy vegetables or grains you want. Then find a healthy fat to add. Maybe you buy ingredients to make an olive oil based dressing. Maybe avocados are in season so you add guacamole. Use the list of food from above as reference.
Your grocery list might look like this:
Green Veggies:
Broccoli
Spinach
Asparagus
Protein:
Chicken breast
Lentils
Eggs
Starchy Veggies / Grains:
Rice
Sweet potatoes
Fats:
Avocado
Walnuts
Salmon
Follow this template and I guarantee you’ll be feeling good.
In order for this plate to work there are two important things to keep in mind:
Eat until satisfied: What you eat is only part of the equation. How you eat is just as if not more important. I show you how to do this in the Transformation Program.
Be flexible: This isn’t meant to be followed perfectly 100% of the time. Naturally there will be days when you eat at a restaurant or a friends house. Don’t stress. Follow this as closely as you can when you can.
The food you feed yourself is information. Every single time you eat is an opportunity to inform your body in a way that supports how you want to feel and how you want your body to function. The goal is to find the balance between food that support your health and longevity but also taste delicious and satisfy you. For the delicious part you can upgrade to the paid subscription to get weekly, delicious tasting recipes ;)