How do I know how much I should eat? How can I make sure I’m getting a well-balanced meal and all of the nutrients that I need?
The answer is the plate method. Different nutrition coaching services offer similar versions of this, and it’s easy to do at home or when dining out.
Half of your plate should be filled with non-starchy vegetables. A quarter should be filled with starchy carbs. A quarter should be filled with protein. A sliver should be filled with a healthy fat source.
Non-starchy vegetables
Think peppers, broccoli, greens, tomatoes. This is where you get bulk and many of the antioxidants and micronutrients you need. The more you eat of this, the more full you will feel with fewer calories.
Starchy carbs
Carbs are not the enemy. In fact, we need them — especially if you are doing CrossFit. Potatoes, winter squashes, rice, oats all fit the bill.
Protein
Protein is important for a number of processes in the body. We need it to repair and rebuild after working out. Our bodies burn more energy breaking down protein, so it helps with weight loss on a number of fronts. Most of us are undereating protein. Aim for 0.8 to 1 gram per pound of body weight. Meats, dairy, and plant sources of protein all work here.
Healthy fats
Fat won’t make you fat. It helps us absorb nutrients, is a fuel source, and is important for hormone health. Prioritize healthy fats: nuts, seeds, avocado, olive oil, grass-fed butter. Stay away from vegetable oils and anything hydrogenated.
Make your plate look like this for every lunch and dinner and you will be well on your way to reaching your health goals. Need more individual help? Our Nutrition Coach, Nick, is ready to help you get there.