Building a Balanced Plate
The easiest way to get a properly balanced portion of both macros and micros in one meal is to use your plate as a visual guide. Divide it into quadrants for a visual representation of what your nutrient profile looks like as you eat.
- Fill half your plate with fruits or vegetables: Yes, half! These foods are your primary source of micronutrients like vitamins, potassium, folate, and antioxidants. Aim for variety; you should eat a rainbow of colors every day. Foods like dark leafy greens, bright peppers, berries, and squash all have different benefits.
- Dedicate one quarter of the plate to protein: In this corner, you have the building blocks for tissue repair, muscle maintenance, and enzyme function. Lean proteins like chicken, turkey, fish, tofu, and eggs are great options because they are lower in saturated fat and easier on digestion.
- The other quarter goes to whole grains: These are the complex carbohydrates that fuel the body with energy. Also, they often contain important micronutrients like B vitamins, iron, and magnesium. Starchy vegetables, beans, rice, and quinoa are some examples of classic grain options to incorporate into the plate.
Don’t forget the fats: Including small amounts of healthy fats like olive oils, avocado, nuts, or seeds to your meal will help the body absorb fat-soluble vitamins like A, D, E, and K. Also, these healthy fats serve as a boost for brain and hormone health.
Tracking Macronutrients Without Ignoring Micronutrients
It’s popular to track calories, protein, carbs, and fat, but micronutrients that keep the body running are often neglected. However, with today’s apps and tools, you can monitor the balance between your macro vs micro intake.
- Use tracking apps wisely: Apps like Cronometer, MyFitnessPal, and LoseIt! will break down your macros but can also offer insight into your micronutrient intake, like vitamin D, magnesium, or zinc.
- Scan weekly for deficiencies: Through these food tracking apps, you can keep a log of meals and take a weekly look at your trends. Are you always low on iron? Missing out on essential vitamins? These patterns can highlight dietary blind spots and help you balance your meals more effectively.
- Make small but meaningful changes: Instead of committing to drastic life changes like giving up ingredients altogether, make small but impactful decisions like adding more of a specific vitamin or mineral to your daily life. For example, if you are regularly low on calcium, try adding greek yogurt in your morning breakfast routine or even a lunchtime wrap.
Use supplements with intention: For some people, supplements can fill important gaps in nutrition and ensure that the body is getting everything it needs. Some nutrients which are harder to get the right amount of through diet alone, like vitamin D and B-12 (especially in vegans), are popular supplement choices.
Meal Planning Tips to Maximize Micronutrient Intake
It’s incredibly easy to overlook micronutrient intake when you’re eating the same foods on repeat or relying on the most convenient options. However, a little prep for your meal planning routine can help bring diversity — and more nutrients — onto your plate.
- Batch cook a rainbow of vegetables every week: Having options ready makes vegetables easier to eat consistently. Try roasting carrots, sautéeing kale, steaming broccoli, and grilling bell peppers to add to your meal-prepped dishes.
- Rotate your proteins throughout the week: Instead of sticking to one protein per week, grab a second option to rotate throughout your meals. Having different proteins with complimenting ingredients that have unique flavors can help keep your menu fresh.
- Elevate simple meals with nutrient-rich extras: The art of balancing your macros vs micros is all in the small details. Toss in sunflower seeds, pumpkin seeds, fresh herbs, or citrus zest to meals like salads, bowls, and wraps. These small additions will carry a major boost of micronutrients.
Follow the 3-plant rule: At every meal, incorporate at least 3 plant-based ingredients. This habit can dramatically boost your intake of vitamins, minerals, and fiber.
