Nutrition can be overwhelming and confusing, but building a balanced plate is as easy as 1-2-3! All you need to remember are the three macronutrients: protein, carbohydrates, and fat.
Macronutrients are essential nutrients that our bodies need. Including each macronutrient at every meal helps keep us feeling full after eating and provides long-lasting energy to feel focused throughout the school day.
Let’s take a closer look at each macronutrient and the role it plays on our plate.
- Protein is essential for keeping muscles strong, supporting growth, and helping us feel full after meals. It also plays a role in keeping energy steady throughout the day, which is especially important for staying focused. There are animal-based proteins like chicken, turkey, yogurt, or cheese, and plant-based options like beans, lentils, tofu, or seeds.
- Carbohydrates are our body’s favorite source of fuel. Simple carbohydrates, such as those found in fruit and white rice, break down quickly and provide fast energy. Complex carbohydrates, like whole grains, brown rice, oats, and whole-grain bread, digest more slowly and help keep us fuller for longer. Both types of carbs have a place on our plate and are important for fueling growing bodies.
- Fats aid in fullness and the absorption of important fat-soluble nutrients and help food taste great, too. Whether you drizzle dressing on your salad, add avocado to your sandwich, or sprinkle cheese on your taco, fats help make meals nourishing and enjoyable.
Individually, each macronutrient has great benefits; however, eating them all together is when they really shine. A meal that includes all three is most effective in fueling our bodies, maintaining steady energy levels, and feeling satisfied after eating. As you build your balanced plate in the dining hall, incorporate a variety to maximize excitement and enjoyment!
