Meal composition is one of the most overlooked aspects of nutrition. In order to have a balanced meal, full of all the nutrients you need, there needs to be multiple components to each meal.
Treat your snacks as a “mini-meal” of sorts and include smaller portions of the components discussed below in each snack as well.
Every meal and snack should have the following components with their respective portions:
- Protein (either plant or animal based) – 1-2 palm sized servings
- Complex carbohydrate – 1-2 fist sized servings
- Healthy fat – 1-2 thumb sized servings (or 1-2 tbsp.)
- Low starch vegetables – 1-2 cupped handfuls (or 1-2 cups)
Portions will vary depending on your activity levels, and hunger and satiation cues from your body. The key here will be to pay attention to how your body feels and eat until you are 80% full.
This week’s homework includes a printable handout that demonstrates how to make sure each of your meals and snacks consist of these components in their respective portions.