Balance. That is pretty much they key word that people use to describe a healthy diet since there is no real consensus on what a healthy diet exactly is. But, I know that that is a little too vague and some more guidelines are helpful for creating well-balanced eating habits. It is impossible to tell you exactly what and how much to eat since that varies too much person to person, but there is a good way to keep the daily balance when it comes to snacks and meals.
This guide to balance refers to food groups. Remember that famous food pyramid? Yep, those are the food groups I am talking about. While that pyramid has now been redesigned into a plate (which I don’t really like, but that is for another blog post), the idea is still the same. The main food groups you should incorporate into your diet are grains, protein, vegetables, fruit, dairy, and fats. Fats are left off of the plate because most foods that I would consider healthy fats also fall into other categories (e.g. avocado could be classified as a fruit and nuts could fall into the protein category).
The key here is to incorporate two to three food groups into each snack. This allows the body to get nutrients from different sources and digest at different speeds. One food group will usually digest faster (giving you more immediate energy) and the other will digest more slowly (keeping you full longer).
Want some snack ideas?
-Yogurt and granola (dairy and grain)
-Apple and peanut butter (fruit and fat/protein)
-Hummus and celery or carrots (protein and vegetable)
-Cheese and crackers (dairy and grain)
-Avocado Toast (fat and grain)
-Oatmeal and berries (grain and fruit)
For meals, you want to combine three to four food groups (you could even try to do all five!). This allows for lots of variety (which means lots of different nutrients) and helps you meet your daily servings of each food group. It can also prevent over eating by helping you fill up on foods like vegetables before digging into the main, usually more calorically dense, part of your meal. Plus, it is important to get all the vitamins and minerals in vegetables that are sometimes forgotten during typically protein and grain rich meal times.
Need some meal inspiration?
-Eggs and avocado toast (protein, fat, and grain)
-Yogurt with berries and granola (dairy, fruit, and grain)
-Sandwich with protein (egg salad, turkey, tuna salad) and veggies with hummus (grain, protein, and vegetables)
-Grilled chicken salad with quinoa and an apple (protein, vegetables, grain, and fruit)
-My favorite black bean burrito lettuce wraps with brown rice (protein, vegetable, and grain- also add avocado/guacamole for a healthy fat)
-Baked salmon with whole-wheat pasta and a side of edamame (or other vegetable) (protein, grain, and vegetable)