The Plate Method - Making Food Easy Again
It is easy to make food hard - whether it is counting calories (not a good long term option), counting macros, watching for food intolerances, social pressures, Masterchef goals and the list goes on and on.
I prefer and recommend making food easy again. One of my favourite tools is The Plate Method. Developed to help diabetics, I find it is a simple yet powerful way to look at each meal to make it healthy and tasty. This method is also flexible enough to apply to each meal, wherever you are and whatever you are eating.
The premise is pretty simple:
1/2 of your plate is full of non-starchy vegetables
1/4 of your plate is full of protein
1/4 of your plate is full of grains or starchy foods
In addition, you should be aiming to have two pieces of fruit daily as well as healthy fats such as avocado, nuts and seeds. For some dairy is an issue, so best to work with a professional to find alternative sources of calcium and protein. BUt two serves of dairy daily is best for most people.
Source: The Diabetes Council
Non-starchy vegetables include broccoli, cucumber, carrots, cauliflower, celery, green beans, capsicum, lettuce, cabbage, tomatoes, asparagus, spinach and kale.
Protein can be from an animal or plant and include fish beef, pork, chicken, tofu, beans (black beans are especially high in protein), eggs, and cottage cheese.
Starchy foods include bread, pasta, rice, oats, peas, corn, potatoes, and sweet potato.
There are others of course but hopefully this enough to get you started.
This approach can apply to any meal, inlcuding breakfast. Smoothies are a great way to sneak in extra veggies, Adding spinach, mushrooms, tomatoes to your eggs and toast is a fantastic way to start out the day.
Most people find that their plate looks more like:
1/2 starch
3/8 protein
1/8 non-starchy vegetables
This approach means high carbohydrate intake at the expense of nutrient-dense vegetables - a common pathway to diabetes, insulin resistance and weight gain. This is important for all to consider, but especially perimenopausal women.
I find The Plate Method is one of the most powerful ways to simplify eating healthy whilst still being flexible for all palates, locations and social situations.