So here's a hard truth: no matter what "foolproof" nutrition or eating plan was instrumental in helping someone meet their heath or nutrition goals, it may not work for you. YOU are an individual and YOUR BODY is different from your best friend's, your sister's, your spouse's, or your favorite Instagram influencer. YOUR BODY handles food, macronutrient (carb, protein, fat) ratios, stress, exercise, and even biological and environmental pollutants completely individually. As a health and nutrition professional, it really bothers me when I see people (especially other health and nutrition professionals) touting their one-size-fits-all plan for every person because the truth is…it's a lie. While we can make somewhat wide and sweeping claims based in science and most people (carnivore diet enthusiasts can close their ears) would agree that eating more vegetables is good for everyone, there simply is no one-size-fits-all, works for everybody plan. I know this because I've lived it. I've tried every eating plan, so many diets, and countless "lifestyle changes" for various reasons and to accomplish various goals and until I stopped, paid attention, and evaluated my own body and the way it reacted to certain foods and eating styles, I was continually disappointed by not seeing the same results as someone I had seen following whatever "plan" was my flavor of the day. Because the truth is, there are tenants of almost every diet and eating plan that can be helpful to someone out there and it's finding the right combination and balance for your body and your goals to ensure both short-term and long-term success.
So the point of this rant is to encourage you - if you have a health or wellness goal, be your own advocate, do your own research, and seek out a health professional who can help you make a plan that fits your individual needs and goals as well as your personality because all eating patterns (and the humans who follow them) are different and distinct.
Now that we've gotten that rambling rant our of the way, I do want to share a formula that anyone and everyone can use to create a healthy plate time after time. Because even us crazy people who love to try new recipes and spend lots of time in the kitchen get burnt out and need to throw a simple meal on the table in as short a time frame as possible. And the best part is, no matter what eating style you subscribe to (maybe with the exception of a carnivore dieter), this formula can be used to create a healthy meal when you're in a pinch.
So…drumroll please…
2 Veggies + 1 Protein + 1 Complex Carb Source + Healthy Fats (all mixed in)
Practically this looks like 1/2 your plate is filled with veggies, 1/4 is filled with protein, 1/4 with a carb source + then you get some healthy fats from the method of cooking, a sprinkle of walnuts or some fresh avocado (for example). Pretty simple, huh?
And for application purposes here's what this could look like…
Example 1:
4-5 oz salmon (protein) cooked in olive oil (fat) and seasoned with salt & pepper
Roasted asparagus (veggie 1) and baby broccoli (veggie 2) tossed with olive oil (fat) and salt and pepper
Roasted sweet potato cubes (complex carb) cooked with olive oil (fat), salt, pepper, & paprika
Example 2 (Trader Joe's Edition):
4-6 oz baked chicken thighs coated with olive oil and seasoned with salt, pepper, & 21 seasoning salute
Cruciferous crunch salad mix (veggie 1) with chopped broccoli florets (veggie 2), chopped walnuts (fat) & favorite vinaigrette dressing
Brown rice (complex carb)
Vegetarian/Vegan Option:
Chickpeas (protein) + Massaged Kale (veggie 1) + Roasted Sweet Potatoes (veggie 2) + brown rice (complex carb) + Olive Oil (for massaging kale and cooking sweet potatoes)
Low Carb Option:
2 cups mixed leafy greens + 1 cup mixed chopped veggies like cherry tomatoes, mushrooms, and red onion + 4 oz roasted (or rotisserie) chicken + avocado chunks + handful chopped walnuts + simple olive-oil based dressing
The options are endless with this formula and you can use this handy chart to mix and match and create a healthy plate time and again (and hopefully not get bored).
