If you have ever stood over a dinner plate and tried to determine if it was “balanced”, you have likely embarked on the journey of nutrition education. The concept is easy to grasp, but when it comes to what is sitting on your dinner plate, the lines start to blur. Instead of trying to figure out the perfect balance, start to think in components. Consider that a meal could be comprised of protein for structure and function, carbs for energy, fat for fullness and absorption, and plants for fiber and nutrients. Start to think of building instead of excluding.
Take one meal that you consume on a daily basis and optimise it. Don’t remove everything and start fresh. Take it as it is and think about the protein content and the energy levels after the meal. If you have toast and coffee for breakfast, think about where the protein is coming from and how long the meal will hold your energy levels. Maybe you can add some eggs or some yoghurt or some legumes to the meal. It will shift the macro-nutrients, but won’t complicate your meal. If you feel bloated after lunch and sleepy in the afternoon, think about the ratio of refined carbs and fibre. If you have white rice, try replacing some of it with vegetables or whole grains. This will slow down digestion and flatten the blood sugar curve. These small tweaks are the essence of nutrition mastery, because they teach you to observe instead of following a set of rules.
A big pitfall here is attempting to make drastic changes to every single meal. You’ll be frustrated, and inconsistent. Work on perfecting one meal until it’s enjoyable, safe, and replicable. Notice that you’re hungry again three hours later. Notice that you’re thinking clearly. If you’re still feeling too full or too hungry too soon, tweak the amounts a little, don’t give up. Another big mistake is fat phobia, and the complete avoidance of it. With not enough fat, a meal isn’t satisfying, and you’ll eat again shortly after. Add in some nuts, seeds, olive oil, or some fatty fish to balance this out, and to make sure your fat-soluble vitamins are absorbed.
Develop the habit of taking fifteen minutes every day to do the following: Take five minutes to plan your meals for the next day. Plan your protein, carbs, and fat. Take five minutes to prepare part of your meals in advance. Chop your veggies. Grill your chicken. Take five minutes to journal how your food made you feel. How is your energy? How is your mood? How is your digestion? Jot down some notes. After a while, you will start to see a trend. This will help you develop the confidence to make better food choices. This will help you to make less compulsive decisions.
After a month or so, meal planning is no longer a mathematical process but rather an intuitive one informed by knowledge. You will start to notice when you’re missing something and will make the appropriate adjustments, almost without even realizing it. This is when you know that nutrition has moved from being a science into a practical skill, developed through trial and error and ongoing practice.