Formula for Healthy Meals

It's the start of a new year. For many people, that means resolving to eat better and exercise more, often with the intention to lose weight. I am not a fan of New Year's resolutions or attempts at big habit overhauls. Why? Because it rarely works. We are much more successful at habit change when the changes we make are small.

It is much better to make a small change, get the dopamine hit from your success, and then make another small change, and then another. In fact, on my YouTube channel, I am starting a new video series based on my book, 90 Days to Holistic Wellness. Check it out.

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Creating Healthy Meals

I don't know what you eat in a typical day, but I want to lay out what I believe is a pretty easy way to create healthy meals. Keep in mind that while I have studied nutrition from both Western and Ayurvedic perspectives, I am not a registered dietitian. Below is simply what I have experienced. If you have a medical issue or other concerns, what works for me might not work for you. Keep that in mind and feel free to make adjustments. Please also consider talking with a medical professional before making any changes to your eating or exercise routines.

In times of illness, all of this goes out the window. Often, when fighting off a cold or dealing with a more serious issue, getting your daily veggies is not the highest priority.

The Basics

There are several ways to look at nutrition and healthy eating. Many of us grew up with the food pyramid and understand foods by the categories it lays out. At the base of the pyramid was the Bread, Cereal, Rice & Pasta Group, the next layer was split between the Vegetable Group and the Fruit Group, the layer on top of that was divided between the Milk, Yogurt, Cheese Group and the Meat, Poultry, Fish, Dry Beans, Eggs, Nuts Group and at the very top was the Fats, Oils and Sweets Group.

Newer graphics created by the USDA, called MyPlate, use only the terms Protein, Grains, Fruits, Vegetables, and Dairy.

I don't think either the old pyramid graphic or the newer plate graphic has it 100% correct, because it is impossible to capture all the nuances of nutrition and healthy eating in one picture. However, I do believe they are a good place to start for most people. Mainly, because they both seem to focus on eating whole foods, and avoiding processed foods is one of the easiest ways to make your meals healthier.

Formula For Healthy Meals

My formula for a healthy meal is similar to the MyPlate graphic above, with a few minor adjustments.

Let's start with the right side of the plate - Protein and Grains. If you are eating a nice, healthy grain, like quinoa, I would agree that this side should be split between an appropriate serving of protein and the grain. However, it is essential to note that when we consider the foods we often consume as part of a meal, this grains section would also include foods like starchy veggies (potatoes), pastas, and breads. If your meal contains bread, pasta, white rice, or potatoes as the "grain", I would suggest making the protein a little bigger than the grain...the exact opposite of what the graphic shows.

What about the left side? I would suggest making that whole side of your plate non-starchy vegetables. Vegetables are rich in vitamins and minerals. And depending on how you prepare them, they are low in calories, high in fiber, and very filling. The exception I would make here is for breakfast. I do like to include a small piece of fruit with breakfast.

What about the dairy? I am not anti-dairy. I think dairy can play an important part in our diets, whether it is milk, cheese, or yogurt. However, personally, I can't remember the last time I drank a glass of milk. I feel milk is more appropriate for children. But if you love milk, go ahead and enjoy a small, 8-oz glass with your meal. For the rest of us, I suggest substituting the milk with a nice glass of water.

Or, you may be tempted to replace the dairy with vegetable or fruit juice. While juice is full of vitamins and minerals, it is also high in sugar, lacking the fiber benefits. An occasional small glass of juice is great, but it's better to rely on whole-food versions of vegetables and fruits whenever possible.

Healthy Meal = 2+ servings of Protein + 2 servings of veggies (occassionally fruit) + 1-2 serving grain/carb

Make adjustments for your specific needs/goals.

What is a Serving?

When in doubt, a simple internet search will answer this question for a specific food. However, below is a rule of thumb. When mixing foods (casseroles etc), eyeball it and make your best guess.

Protein - roughly 7 grams/serving. 1 egg, 3 oz piece of meat, 1/4 cup beans, 1/4 cup tofu, 1 cup yogurt

Vegetables - 2 cups leafy greens, 1/2 - 1 cup diced veggie, 1 medium carrot or tomato, 1/2 bell pepper.

Fruit - 1 piece of medium fruit, 2 small fruits, 1/2 cup diced fruit, 1/4 cup dried fruit.

Grain - 1 piece of bread, 1/2 cup cooked rice, pasta, oatmeal, or quinoa, 5 whole-grain crackers

Fat - you will typically get enough fat simply by preparing foods. Try to cook with healthier oils like olive oil, avocado oil, or coconut oil. Use small amounts of butter, too.

What About Fruit

While you will notice I didn't include fruit in my healthy plate, I'm not against fruit. I like fruit as a snack, dessert, or occasionally as part of breakfast (I love diced fruit with oatmeal). As a rule of thumb, you always want to be eating more vegetables than fruit. If you eat vegetables with every meal and save the fruit for snacks and desserts, you should be good to go.

Examples

The downside of the MyPlate graphic is that it assumes your food types don't mix. Might you have protein in your grains? Yes. Might you have grains and veggies together? Yes. What if your plate is really a bowl? You simply have to hold the graphic in your mind as a guide to proportions.

Breakfast

• A slice of veggie quiche (with broccoli, mushrooms, and spinach), butternut squash with black bean hash and a slice of whole wheat toast.

• Oatmeal with a diced apple and boiled egg. We have fruit here but no veggies, so maybe have a snack of veggie crudite later in the day.

• Spinach salad with all your favorite veggies, lightly dressed with vinaigrette and topped with 2 eggs, boiled or fried, served with a whole-grain English muffin.

Lunch

• A large bowl of very veggie soup with a chicken or egg salad sandwich on whole grain bread.

• Nicoise salad (lettuces, potatoes, green beans, boiled egg, tuna fish, olives in a lemon vinaigrette).

Dinner

• Just like the MyPlate graphic shows, a serving of healthy protein (pork chop, salmon, chicken, etc) grilled, a serving of quinoa flavored with fresh herbs, and a medley of roasted veggies (broccoli, cauliflower, onion).

• Grilled Eggplant Parmesan, whole-grain pasta with sautéed zucchini, garlic, cannellini beans, and marinara sauce.

• Vegetarian Chili with black beans and pinto beans. Serve with toast or homemade corn bread.

• Giant salad with your favorite veggies, canned beans, boiled eggs and/or the sliced meat of your choice. Add a piece of toast or add a scoop of quinoa right on the salad.

Healthy Snacks

Use snacks to fill in the gaps. If you have a breakfast without vegetables, have an afternoon snack of raw veggies and hummus. Don't have any fruit in your meals, snack on a piece of fruit. Worried you aren't getting enough protein? Have a boiled egg or tuna fish on crackers as a snack.

Notes to Mention

1. Carbohydrates are not evil. Make sure your bread products and your pastas are whole grain.

2. White potatoes are okay, just be aware of serving size and remember that this is your "grain" or carb for the meal.

3. Wondering what is considered a starchy vegetable? Potatoes, corn, and peas. So while they are vegetables, they act a little more like a carb/grain. If you are eating corn or peas as your veggie, limit other grains, breads, or pastas, and maybe add in a non-starchy vegetable.

4. Avoid too many processed meats, such as sausages, ham, deli meat, bacon, and hot dogs.

5. Add more low-calorie protein by using dried or canned beans, lentils, and tofu. You can easily add these to grain and veggie dishes.

6. Keep it simple. Over-complicated recipes are just that...complicated. Simple meals can be delicious if you use spices and herbs.

7. Roasted and grilled veggies add more flavor than boiled or steamed vegetables.

8. Eat at least one serving of vegetables with every meal. Two is even better!

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