A Formula for a Simple, Healthy Meal

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).

Encouraging Kids to Make Good Choices...At School

It's the start of a new era in the Jones' house - our oldest starts Kindergarten (TODAY!). My biggest girl is smart as a whip, so funny and creative, and fiercely independent, and while there is absolutely part of me that is sad time passes so quickly, she is no doubt ready. At our school, with big girl status comes a big girl responsibility - eating in the cafeteria. And as I started thinking about arguably my most picky eater choosing what she's going to have for lunch day in and day out without me there to set some appropriate boundaries (see: chocolate PB smoothie situation…), I started thinking about how I could encourage her from afar to make good choices. So here are some quick tips for encouraging healthy eating in the cafeteria setting (or anytime you aren't with your kiddo).

1. Start at home. I think the most important thing you can do to equip your kids to make good choices is show them what good nutrition looks like at home. Offering healthy meals and discussing what makes the meal healthy will inevitably transfer some knowledge of good nutrition over to them and influence their decision making even when you're not around.

2. Look together. Most cafeterias post their weekly menus online now, so take a look together with your child ahead of time and ask them what sounds good or what they think they might choose. Starting a discussion with your child about what the healthiest options are can help guide their decision making and make making a choice in the moment less overwhelming.

3. Set expectations. Talk to your kids about what you expect their meals to look like and encourage some healthy boundaries like "if you want dessert, please also eat a vegetable." Gentle encouragement is your best guide here because kids are influenced by so many things (including what their peers are doing) and we always want to create a positive food environment. Avoid labeling foods as "good" or "bad" and instead use words like "nutritious" or "healthy" and "fun". (In our house a "fun" food is a food you eat just for enjoyment (aka a treat) not because it is helpful to your body.)

4. Make a date. If your school (and your schedule) allows it, set aside time regularly to eat with your child. Have them walk you through the line and discuss what all the options are and what they usually choose.

5. Follow up. Ask your child when they get home what they had for lunch. Ask about how they liked their meal and how they felt in the afternoon after they ate. Beginning to help your kids see the connection between what they ate and how they feel is really important for developing healthy eaters.

6. Loosen the reins. Your kid isn't going to make a healthy choice every single time. If your kid loves pizza and the school is offering pizza one day, encourage them to have a slice. The model of good nutrition at home is way more impactful on your kids overall well-being then them eating ice cream two days in a row.