![]() Protein is essential for muscle synthesis and is extremely satiating. The Plate Method will help you with taking the first steps to a healthy life by focusing on the following:Įmphasizing protein intake: I have noticed that many people do not get enough protein in their diets. This is the foundation of all nutrition practices. Having trouble finding foods for each category? Here’s a list of potential foods for each: As a result, feel free to use a bit of olive oil or light dressing, but use in moderation. However, if you have a pure protein source such as 99% lean ground turkey (which has very minimal fat) with steamed broccoli as the vegetable source, then there will be minimal fat. Instead of emphasizing fats on the plate, we want to make sure you know that you will probably get enough fats from the foods already on the plate. ![]() ![]() On the plate, the main focus is protein and carbohydrates, but where are the fats? Well, fats add up easily and usually are found from traces in meats, eggs, and oils that are used for cooking. Trust me, the food choices you make will influence your performance in the gym! The goal is to make sure you are making healthy choices while getting the foods you need to fuel your body properly. This method ensures you get enough protein and carbs, without having to weigh any food out or make any drastic, intricate changes. You’ll see that the Plate is ½ veggies, ¼ protein, and ¼ “smart carbohydrates”. So, what is the Plate Method? As shown in the picture above, it is a visual tool that shows the recommended servings of food on a plate. Most of the time, the Plate Method is all you need. Once the person is comfortable with the plate method and adheres to the basics of nutrition, then they are ready to dive in a little deeper such as manipulating their macronutrient ratios, calculating calories and tracking…but remember, that’s not always the best approach for everyone. If nutrition and healthy eating were illustrated as a pyramid, the plate method would be the foundational piece of the structure because it emphasizes the basics and guides people to a sustainable approach that can be tailored to their lifestyle and behavior. Instead of getting wrapped up in calorie counting, eliminating certain food groups, and other approaches preached in social media, the Plate Method is simple and easy to implement. In this blog, we will describe a foundational concept to healthy eating- The Plate Method. If you are new to the nutrition realm, or unfamiliar with what approach to take, then the first step should be one that is smart and sustainable. This can potentially lead to an overwhelming feeling, cause burn out, and be hard to maintain unless you have advanced experience with nutrition. ![]() Further, people often find themselves jumping into common diet trends like the Keto diet, carb-cutting, intermittent fasting, and macro counting (commonly referred to as IIFYM– “if it fits your macros”). The general population neglects their nutrition because it seems difficult to maintain, driving people to opt for fast food restaurants and processed food options. There is a common misconception in the health industry that nutrition and healthy eating are intricate.
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