Decorate your plate.
Fill it with all kinds of colors, flavors and textures.
Every meal can be an amazing experience. Fill your plate with delicious, nutrient dense foods and your body will be happy.
Make your plate visually pleasing and your mind will be happy.
Part of creating a mindful eating experience is taking the time to really enjoy and focus on your food. There is no better way to do that than to plate your food with care.
Filling your plate with lots of colors is not only good for your eyes, it’s good for your body, because the more colors you have on your plate, the more nutrients you’re getting.
Here are 5 Tips to add more color (and nutrients) to your plate (decorate it):
Choose at least 3 colors of veggies!
Like I mentioned above, the more colorful your plate, the more nutritious it is! Every different color vegetable has a different array of nutrients that make it that color– anthocyanins in blue veggies, chlorophyll in green veggies, not to mention all of the other vitamins, minerals, phytonutrients and antioxidants. The more colors you eat, the more nutrients you eat, which means the more colors you eat the better chance that you’re getting all the nutrition you need to thrive.
Pile on the raw & cooked vegetables.
Just like adding different color vegetables to your plate increases its nutrient density, having raw and cooked veggies in the same meal. When vegetables are cooked, the lose some nutrition, but other nutrients are also made more available for your body to use. I always try to get raw and cooked veggies at every meal–usually a cooked starchy veggie or asparagus over some raw leafy greens like sweet lettuce.
Focus on fermented veggies
Fermented vegetables are a great source of nutrients, enzymes and beneficial bacteria to support healthy digestion. Adding lacto-fermented foods to your meals gives your body some extra digestive support, which means that you may digest and absorb nutrients more efficiently. The beneficial bacteria in fermented foods are also important to your immune system, metabolism and mental health.
Naturally sweeten your plate with fruits
I love adding fruit to my meals! It’s another way to get more colors on my plate and it adds some natural sweetness. There are some the believe that fruit should be eaten on its own, but as long as you have a healthy digestive tract, and fruits don’t give you any digestive distress (bloating, gas etc.) they’re a great way to add color and nutrients to your plate!
Healthy fats from whole food sources
Instead of adding oil to your next meal, consider adding a healthy fat from a whole food source like nuts, seeds, avocado or coconut. When you’re getting important healthy fats from whole foods, you’re also getting vitamins, minerals, fiber and other nutrients in addition to the fat. Top your salad with avocado, sprinkle some sliced almonds over your roasted asparagus or spread some sunbutter on your morning banana for adding nutrients and satisfying healthy fats.
How will you decorate your plate? Tell me in the comments below!
Looking for more?
A colorful salad full of healthy fats and protein to keep you satisfied.