... that's backed by science.
To create the perfect meal plan you need to first understand the nutritional needs of the body and the scientific principles behind healthy eating. It won’t happen overnight, it can take years to achieve a perfect balance but don’t stress! Here are the steps I take when creating the perfect nutrition plan for my clients and how you can use them too!
Please remember to consult with your doctor before beginning any new nutrition plan!
How To Create Your Perfect Nutrition Plan
1. Determine your nutrient requirements: Before creating a nutrition plan, it’s important to determine your nutrient requirements. Work with a doctor or registered dietician if you have any medical conditions otherwise, it can be done by using an online tool like this one from the USDA.
2. Choose nutrient-dense foods: Include a variety of nutrient-dense foods in your nutrition plan. These are foods that provide a high amount of nutrients per calorie, such as fruit, vegetables, whole grains, lean proteins and healthy fats.
3. Balance macronutrients: A healthy nutrition plan should include a balance of carbohydrates, proteins and fats. The USDA recommends that carbohydrates should make up 45-65% of your total calories, protein should make up 10-35% of your total calories, and fats should make up 20-35% of your total calories.
4. Consider portion sizes: Portion sizes are an important factor in healthy eating. Use tools such as measuring cups, food scales, and visual clues to ensure that you are eating appropriate portions. You might find that the granola you love to put on your yogurt actually contains your full daily intake of fat or that you are eating way more protein than you thought!
5. Plan for snacks: I don’t know about you but I love my snacks and they CAN be part of a healthy nutrition plan! Again, try choosing nutrient dense foods that will give you sustained energy instead of “vending-machine” foods that will give you a quick burst.
6. Consider your lifestyle: If you have a busy schedule, plan for meals that can be prepared in advance or quickly. If you have specific dietary needs, such as a gluten-free or vegan diet, make sure to plan meals that meet those needs. If you’re coming home late from work the last thing you’re going to want to do is spend an hour making supper.
7. Make gradual changes: Making small, gradual changes is more sustainable and realistic than making drastic changes. Start by swapping out sugary drinks or unhealthy snacks for healthier options. Another great option could be to just start adding vegetables to every meal.
Remember that creating a science based meal plan is not a one-size-fits -all approach. It’s important to listen to your body and make adjustments as needed. At the end of the day I don’t want you counting calories, I don’t want you worrying and researching every food item that you put in your mouth. The goal of any nutrition plan is to first understand what your body needs to thrive and then to make small sustainable changes to help you achieve your goals.
