Summer is officially here, which means a lot of opportunities for cookouts with friends and family! In social situations like these where you may not have total control over the food that will be served, it can be difficult to envision how to build a balanced meal. In this post, we review the basics of the balanced plate and examples of meals made up of foods you might find at a cookout or BBQ, so you can worry less about what you are going to eat and more about enjoying time with friends and family!
Let’s go back to the basics: What is a Balanced Plate?
Balanced meals will have a variety of nutrients usually in the form of protein, carbohydrates, fat, and one or more servings of fruits or vegetables. The balanced plate incorporates all of these food groups and recommended serving sizes for each group.
Why is it important?
In order for the body to function optimally, essential nutrient requirements must be met. Each food group contains different nutrients, so it’s important to include all of them in a nutrition plan. Let’s take a look at the different nutrients and the roles they play in the body.
Protein
Protein provides structure for our tissues— like bones and muscle— and transports and stores nutrients like B vitamins that create energy for the body, produce red blood cells, and help regulate our central nervous system. Protein is also involved in the production of hormones like insulin which helps to regulate blood sugar. Protein-rich foods tend to be more satisfying and will keep you feeling full for longer periods.
Carbohydrates
Carbohydrates are the preferred source of energy for all cells, tissues, and organs. Carbohydrates are broken down into their simplest form, glucose, which will either be used in that moment or later on. Any unused glucose is shuttled to the liver and muscles and stored for access when needed. There are two main forms of carbohydrates: simple and complex carbohydrates.
- Simple Carbs: These kinds of carbohydrates are broken down quickly by the body to be used as energy. Simple carbs include juice, white bread, pasta, and sugar.
- Complex Carbs: These types of carbohydrates are digested at a slower pace in the body due to the higher fiber content. They have been shown to help reduce the risk of certain conditions like heart disease and diabetes. It is recommended to make half of the carbohydrates complex carbohydrates to get the benefits of fiber. The recommended daily intake of fiber for women is 25 grams and 38 grams per day for men. Fiber can aid in weight management by helping you to feel fuller for longer periods of time.
Fruits and vegetables
Fruits and vegetables contain an array of vitamins and minerals that often can’t be produced by the body or found in other foods. Research suggests that regularly including a variety of these micronutrients will help lower the risk of chronic diseases. One study found a dose-dependent relationship between increased fruit and vegetable intake and reduction in the risk of heart disease, cancer, and all-cause mortality. Fruits and vegetables are high in dietary fiber which also helps keep our digestive system healthy and decreases constipation.
Fat
Fat is responsible for roles like nutrient absorption and hormone production. It helps carry fat-soluble vitamins (A,D,E,K) into the bloodstream for absorption and is involved in the production of steroid hormones, like estrogen and testosterone. Fat can also help to balance blood glucose and insulin levels in the body. Fat is typically incorporated into the meal in things like cooking oils, salad dressings, or adding avocado to a salad for example.
The great thing about the balanced plate method is that it can be adapted to any situation, whether it’s a family cookout, thanksgiving meal, or a weeknight dinner.
Let’s take a look at some examples of a balanced plate for a cookout!
Key things to remember to help guide food choices at the next cookout:
Protein First
Research suggests that prioritizing protein in a meal will create greater improvements in satiety and overall weight management. Evidence shows that protein intake of 1.2g/protein per kilogram of body weight is favorable to body composition among other health benefits.
Try not to skip your other meals
A common misconception when preparing for a bigger meal is completely skipping out on the other meals to save up the extra calories. This can cause a drop in blood sugar leading to fatigue, irritability, and the potential to make irrational decisions about food choices. We recommend sticking to your same meal structure of three meals a day to ensure stable blood sugar and in turn not have an overwhelming urge to overdo it on this one meal.
Practice Mindful Eating
Mindful eating is the act of engagement with the meal you are partaking in. It’s paying purposeful attention to the foods you have chosen and using the five senses to tune into how you are feeling both physically and mentally. Some tips to help bring you to a more mindful state are limiting distractions during mealtime as much as possible, pausing every few minutes to check in on how you are feeling while savoring the tastes of each food item, and being mindful of portions. Remember, you can always go back for seconds, but a quick check-in on hunger levels will help determine if you are truly hungry or if it is an emotionally driven choice.
Most importantly, enjoy yourself!
We understand the importance of experiencing life and creating long-term healthy practices, and the good news is both can exist at the same time! One meal won’t derail one’s progress because nutrition is about the big picture. It’s consistency that matters. Food is an important part of life and in order to create a positive relationship with it, allowing yourself to engage in social settings that surround a meal should be a part of that.
On our blog, you can find more nutrition tips to help support you on this journey. Food is something to be celebrated, and it is absolutely possible to participate in summer cookouts and still progress toward your goals!
