What does your plate look like?

If you're trying to change your body composition, ensuring your plate is filled with colorful, whole, or minimally processed foods is KEY.  For example, eating rolled oats verses the pre-packaged, highly processed "high protein" branded oatmeal is a more nutritious choice.  Our bodies were designed to run optimally on whole foods, not processed junk.  

"Eating the rainbow" is a fun and easy way to make sure you're getting all the nutrients your body needs.

Different colored fruits and vegetables contain different nutrients, so eating a variety of colors is the best way to get a well-rounded diet.

Here are some examples of fruits and vegetables by color and their health benefits:

• Red: Red fruits and vegetables, like tomatoes, watermelon, and red peppers, contain lycopene, which may help protect against heart disease and cancer.

• Orange: Yellow and orange fruits and vegetables, like carrots, sweet potatoes, and cantaloupe, contain beta-carotene, which is converted to vitamin A in the body and is important for vision, growth, and immunity.

• Green: Green vegetables, like broccoli, spinach, and kale, are a good source of vitamins C and K, as well as fiber.

• Blue and purple: Blue and purple fruits and vegetables, like blueberries, eggplant, and purple grapes, contain anthocyanins, which have antioxidant properties.

Here are some tips for eating the rainbow:

• Make sure half of your plate is filled with fruits and vegetables at every meal.

• Choose a variety of colors from the rainbow.

• Eat fruits and vegetables in their natural form whenever possible.

• Don't be afraid to experiment with new fruits and vegetables.

Following the "Perfect Plate" method is a great place to start if you're looking to shed excess body fat.  The perfect plate is a model that we use with our clients to help us understand portion sizes and aim for the right proportions of each food group in every meal.  It is a simple way to make sure that we are getting the nutrients we need while also staying within a healthy calorie range.  Below is what your perfect plate should look like:

• Fruits and vegetables: This section should make up about half of your plate. Fruits and vegetables are low in calories and high in nutrients, so they are a great way to fill up without overeating.

• Whole grains: This section should make up about one-quarter of your plate. Whole grains are a good source of fiber, which can help you feel full and satisfied.

• Lean protein: This section should make up about one-quarter of your plate. Lean protein is important for building and maintaining muscle mass.

• Healthy fats: This section should make up a small portion of your plate. Healthy fats, such as those found in avocados, nuts, and seeds, can help you feel full and satisfied.

  Of course, the perfect plate is not a one-size-fits-all solution. Your individual needs may vary depending on your age, activity level, and health goals. But as a general rule, following the perfect plate can help you eat a healthy and balanced diet.  If you want additional help, we would love to work with you through our 1:1 Foundational Coaching program - book your free consult today!