Written by dietitian, Sam Coppinger.
It can be challenging to create meals that include all essential elements. Everyone is time poor, require convenient options or are simply unsure what should be included in each meal. There is so much information out there it can be extremely confusing.
What to include at meal time?
Protein
Protein, think muscles. Quality sources of protein aid in muscle maintenance and recovery. Altering protein intake can aid in increasing lean muscle mass if this is a goal. Protein is involved at the cellular level and is an extremely important part of our diets. Protein also helps with satiety so it can control appetite.
Food options include meat, fish, poultry, eggs, beans, lentils, legumes, dairy, tofu, tempeh, nuts and seeds.
Carbohydrates
The bodies preferred fuel source. Whole grain carbohydrates are high in fibre and have a low glycaemic index giving you longer lasting energy, while white or simple carbohydrates are lower in fibre and have a high glycaemic index. Both have their place in weekly intake as the type and amount of carbohydrates should change depending on activity levels. An increase in exercise requires an increase in carbohydrates.
Food options include bread, cereals, pasta, rice, quinoa, cous cous, freekeh, potatoes.
Fat
Fat is important to include in each meal. An important component that is usually overlooked or avoided. Fat supports function of the central nervous system, support cell function, absorb fat-soluble vitamins and provide the body with energy.
Food options include avocado, extra virgin olive oil, oily fish, nuts, cheese.
Colour
Including as much colour as possible ensures a wide range of fibre, vitamins and minerals. These are important for a multitude of reasons including helping you to feel full, support a healthy gut and support immunity.
Food options include fruit and vegetables with as much colour and variety as possible.
Make some simple swaps or additions to your favourite meals to include the essential elements can help to support your daily requirements. Whether you are performing on the sporting field, performing in the classroom or in the office, it is important to get your nutrition right. Increased energy, better decision making and concentration, enhance recovery, healthier gut and digestive system, reduced chance of getting sick are only a few of the benefits.
Some simple meal swaps or additions include:
- Toast with eggs ADD avocado, tomato and spinach
- Weet-Bix with milk ADD mixed berries and a handful of crushed nuts
- Chicken, rice and broccoli ADD other coloured vegetables (capsicum, carrot, cauliflower corn), lemon and extra virgin olive oil dressing.
- Rice cakes with tuna ADD avocado and sliced tomato
