Last time I talked to you about the importance of fueling your body appropriately by eating all 3 macromolecules: protein, carbs and fat. The next logical question is: how much do I need to eat in order to maintain a healthy weight and improve my training performance? The grams of macronutrients that you need in a day depends on many factors such as weight, gender, activity levels and goals. Figuring out the correct number of macros needed in a day can be overwhelming for somebody that is starting their health and fitness journey. Therefore, today I am going to give you an easy way to incorporate protein, fat and carbs in each of your meals in amounts that will support your goals without driving you crazy. I present to you: the plate method.
What is The Plate Method?
The Plate Method is one of the simplest approaches to adjust your diet and eat quality foods. The way it works is by visually “splitting” your plate into 3 parts: fill half of it with non-starchy veggies, fill one quarter with lean protein and fill the other quarter with a starchy carb such as rice, potatoes or pasta. Once your meal has been arranged, try finishing your veggies first, then your protein and lastly your carbs.
Benefits of using The Plate Method
Using the Plate Method will increase your consumption of vegetables, which are loaded with the vitamins and minerals that are vital for the health and maintenance of your body. Eating a diet rich in vegetables may reduce risk of stroke, cancer, heart diseases and type-2 diabetes. Eating lean protein with every meal will keep you satisfied for longer. Furthermore, protein helps build, repair and maintain tissues, as well as boost the immune system, increase fat burning and lower the risk for diabetes. Finally, starchy carbs are a good source of energy and the main source of a range of nutrients in our diet, they contain fiber, calcium, iron and B vitamins. By using the Plate Method, you take control of your nutrition without always having to stress about measuring your food while still enjoying the food that you love.
Next time you cook a meal, use the Plate Method. Don’t be afraid to cook starchy carbs and enjoy the health that variety brings to our life. If you want ideas on recipes or want more information on how to take control of your nutrition, ask any of the coaches at Celebration CrossFit. We are here to help you be the best version of yourself.
By coach Keren