There are so many questions we ask ourselves when preparing or planning meals: Do I have enough protein? Am I getting all of my nutrients? Will this keep me full? Is this going to taste good and be satisfying?
We’ve created eating well down to a simple template — which we call the Nourish Meal Template using the Foundational Five — that you can follow at each meal. No counting macros. No need to eliminate foods from your diet. And no fancy fads.
In this blog, you’ll learn why you should use our Nourish Meal Template including the Foundational Five elements of nutrition when preparing your meals and how it can help make you more consistent with your healthy eating habits.
WHY THE NOURISH MEAL TEMPLATE WITH THE FOUNDATIONAL FIVE WORKS FOR EVERYDAY LIFE
Before we dive into each macronutrient and refresh you on the basics of nutrition, it’s so important to honor that food plays more roles in your life than physical nourishment. That’s where our Flavor Factor really comes into play.
Food should also be a source of enjoyment, pleasure, be satisfying, and taste delicious! The Flavor Factor really celebrates that not only are we focusing on balancing the macronutrients, but we’re also focusing on flavor!
Of course, when we’re talking about nutrition and caring for your wellbeing, we want to make sure that you’re nourishing yourself. At the same time, we don’t want anyone to feel that eating healthy is difficult, time-consuming, or taking away from the joy in life.
Foundational Five Elements of nutrition — to make it easy for you to look at your plate and know you have a well-balanced meal, without needing to follow strict rules or count anything.
This template ensures each and every meal is packed with all the vitamins, minerals, and nutrients your body needs so you can feel satiated (full), energized, and well-nourished so you can tackle your day and know that you’ve cared for your health.
It’s made up of five elements of nutrition:
Protein + Fat + Starchy or Sugary Carbohydrates + Non-Starchy Carbohydrates + Flavor Factor
No Counting or Tracking
We’ve all been on one of those diets or plans where you have to count and track everything you eat. While that might work for some people for a short-term fix, that’s not realistic to maintain 365 days a year for your whole life.
Most of the time, we’re not eating in situations where it’s even possible to track every ingredient. That’s why counting and tracking don’t work for our everyday life and why it becomes cumbersome or not even possible to keep up with.
Freedom to Enjoy All Foods, With No Foods Labeled as “Off-Limits”
With the Foundational Five, the focus is on adding a wide variety of foods to your day and ensuring that you’re eating in a balanced way, rather than by removing foods (with the exception of if something must be eliminated because of an intolerance, allergy, or medical conditions).
With Simplicity Comes Consistency
he Nourish Meal Template using the Foundational Five Elements of Nutrition makes it easy for you to look at your plate and do a visual check to see that you have everything you need. It also is the perfect way to make easy meals in 15-minutes, perfect for weekday lunches and dinners so that you can be consistent with eating this way.
It can be used at any mealtime for any type of meal — a nourish bowl, soup, salad, smoothie, or yogurt bowl, you name it and it works. Plus, it can also be slightly altered to fit any individual’s personal needs.
FOUNDATIONAL FIVE PORTION SIZES
In reality, portion size varies from person to person. With that being said, we have a place for you to start. Begin by focusing on adding a serving of each of the five components to each of your meals. Similar to what we’re taught as dietitians with the plate method, this focuses on those vegetables since most Americans do not consume enough daily. Generally speaking, your plate should somewhat resemble the following graphic:
But again, portion size will change depending on not only your particular needs but also your nutrition goals.
From a mindful standpoint, you can start with these general guidelines, then slightly increase or decrease based on your individual hunger and satiety cues.
You know what the Foundational Five system is, it’s time to put it into practice. Ideally, we’re eating the Foundational Five at every meal, but we’re human and especially when you’re getting started learning this system, that’s not realistic to expect overnight.
Also, keep in mind that depending upon your particular nutrition goals and/or medical history, this guideline may need to be adjusted to better suit your individual needs.
If this sounds like you and you’re wondering whether or not you should seek out guidance, don’t hesitate to reach out! we will work what is best for you.