The 3 step formula for easy healthy dinners
Eating well can be very confusing, with mixed messages (from media & friends), new diets, and strict meal plans all around us. I remember being excited to start studying and finally know the true answer to what makes a healthy diet.
Well over the years of studying to be a Dietitian, I found a lot of clarity - which I would love to share with you. This 3 step simple formula is actually one that I use (or think of) every time I prepare dinner. I love it because it is easy to remember, assists with portion control and allows a lot of freedom in making healthy food choices!
Step 1: Fill 1/4 of your plate with meat or protein alternatives.
Meat is fantastic for protein, muscle growth, iron, B12 but most people tend to eat more than they really need at dinner.
Aim for a portion about the size of your palm for red meat, and hand for white meats.
My favourite picks for protein include salmon, chicken breast, lean mince, satay tofu and eggs.
Step 2: Fill 1/4 of your plate with carbs
Carbs often get a bad rap, but they are actually amazing for providing your body with energy, fibre and other nutrients.
Aim for around a cup of whole grains like rice, pasta, quinoa, barley OR starchy veggies like potato, sweet potato and corn.
My favourite picks include sweet potato, quinoa, brown rice and wholegrain bread.
Step 3: Fill half your plate with non-starchy vegetables or salad
Load up! Veggies are an abundant source of antioxidants, vitamins and fibre, They are also super low in calories, allowing you to volume eat
Try picking different colours, and add herbs or spices so that you enjoy them
My favourite picks are spinach, zucchini, red capsicum, cauliflower and broccolini
It works really easily for a simple meat and veg style meal, but you can also use it when making mixed dishes like pasta or stews. You just need to picture the pot or pan is your plate. For example, if you are making a stirfry you could add 2 cups diced chicken, 4 cups veggies and 2 cups of noodles.
By following this simple formula, you can create a nutritious and satisfying dinner that supports your overall health and well-being. For more ideas on what to include in each section - check out my free dietitian approved shopping guide linked here.
And if you want a personalised plan to taking control of your diet and health - please reach out and book a one-on-one dietitian appointment.