Building A Meal
The Weight Inclusive Way
In order for the human body to be fully nourished, certain foods and food groups need to be eaten in order to obtain all needed nutrients. There are two main groups of food that humans are required to eat daily, macronutrients and micronutrients. Being able to identify macronutrients and micronutrients in foods is a great way to ensure full nourishment. So to build a meal, first you have to be able to identify which foods are good sources of macronutrients and micronutrients. Knowing where to find needed nutrients is key. Once you know sources for your favorite carbs, proteins, lipids, etc then you can analyze/inspect if your favorite meals are balanced with all essential nutrients.
How much of each macro and micronutrient is needed? Well you’ve probably heard about people counting their calories as part of their health regimen but in general that is not necessary. One of the principles of human nutrition is the understanding that humans have adaptive mechanisms for managing fluctuations in food intake. So every single meal does not have to be absolutely perfect with a perfect proportion of macronutrients and the exact correct amount of micronutrients. Instead we can aim for nutritious and balanced meals that satisfy our hunger and know that our body will help take care of the rest. This helps food become a source of enjoyment and happiness rather than a source of stress and worry.
How do you know if your meal is nutritious? By learning how to identify macronutrients and micronutrients in your daily meals. Other ways are to find recipes that have been put together by a nutritionist or dietitian and cook them, buy pre-made planned meals, or work with a nutritionist or dietitian to ensure your favorite and daily meals are providing enough nutrients. If you’d like to learn how to build a nutritious meal yourself then keep reading below.
Macronutrients: Carbohydrates, Proteins, Lipids, Water
The four macronutrients, carbohydrates, proteins, lipids, and water need to be consumed every day in significant amounts. Carbohydrates are necessary for our cells to get the energy they need. Proteins are used to build cells, hormones, neurotransmitters, white blood cells, and more. Lipids are necessary for brain health and cell structure. And of course, water is also needed in large amounts every day to stay hydrated. Where can you find these macronutrients? Below is a table to help you learn great food sources of macronutrients.
So when you’re building a meal, first you’ll need to make sure you’re getting your macronutrients: carbohydrates, proteins, and lipids. Start with what needs to be most prominent, which are carbohydrates. Carbs should take up a majority of the meal, around 50-60%. Does your meal have rice? Or bread? Or maybe potatoes? (Check the table below for a list of carbs.) For a perfectly balanced and adequate meal, these carbohydrates combined should make up 50-60% of the meal. Next, let’s see if there’s protein. Is there a meat present? Seafood? Beans? Tofu? Proteins should be around 10-35% of the meal, the amount is flexible. Another way is to see if the protein serving is about the size of your fist. If that seems too small, it’s okay to add more. You know your body and energy needs best. After, look for lipids, commonly known as fats. If there’s meat it’ll usually also have lipids. Or was there butter or oil used? An avocado? Flax or chia seeds? As for how big the meal should be, ask yourself: Does the meal satisfy my hunger? Do I need seconds? Listen to your body.
Micronutrients: Vitamins and Minerals
Once you’ve identified your three macronutrients you can move on to micronutrients, the vitamins and minerals. Now the approach here will be different because you do not have to memorize which foods carry the 29 essential micronutrients, that’s just not practical. Instead this is where our trust in our body and planning or preparing comes in handy. Micronutrients are found in fruits, vegetables, mushrooms, greens, and more and conveniently also in foods already discussed as macronutrients, which makes our lives easier. Ensuring that you are eating a wide variety of the foods mentioned (fruits, vegetables, mushrooms, greens, legumes, meats) is how we ensure that we are eating all the essential nutrients. If your meal is pasta? Well there’s tomatoes, onions, garlic, and other vegetables possibly all blended into the sauce, a great source of micronutrients. Are you eating a sandwich? The bread alone has a lot of vitamins. Are you indulging in your favorite Mexican chips and salsa? The salsa also has a blend of nutritious vegetables all ready to give you plenty of micronutrients.
There are thirteen essential vitamins and sixteen essential minerals. “Essential” in human nutrition means that it must be consumed in foods/liquids/supplements or medical complications will arise through a deficiency. If a deficiency is identified, a supplement is used to remedy the situation but ideally all essential nutrients should be obtained through our foods and drinks. Different foods have different nutrients so in order to ensure you are receiving all your essential nutrients it is important to eat different kinds of foods. Eating an array of fruits and vegetables and other foods such as mushrooms, meats, seafood, etc. will ensure you are receiving all of your essential nutrients. If you are vegetarian or vegan, it is definitely possible to obtain all essential nutrients with a bit of planning and self-education, but in some cases supplementing will be necessary. Below is a table for food sources of micronutrients. It is not necessary to memorize these lists but to use them as an example that vitamins and minerals are abundantly present in fruits, vegetables, greens, mushrooms, and more. If you’re interested in a certain vitamin or mineral then here you can find the foods where it can be found if you’d like to make sure you’re incorporating them more into your meals and snacks.
Food Sources of Macronutrients
| Carbohydrates | Proteins | Lipids |
|---|---|---|
| Rice | Meats and seafood | Meats and seafood |
| Pasta | Beans | Ground flax seeds |
| Bread | Lentils | Chia seeds |
| Tortillas | Garbanzos | Avocados |
| Potatoes | Edamame | Walnuts |
| Oatmeal | Tofu | Almonds |
| Quinoa | Seitan | Coconuts |
| Bananas | Peanut butter | Vegetable oils |
| Beet Root | Chocolate |
Food Sources of Micronutrients: Vitamins
| Vitamin A | Beef liver, sweet potatoes, winter squash, kale, collard greens, turnip greens, carrots, raw sweet red peppers, raw swiss chard, raw spinach, romaine lettuce, mangos, yellow maize, salmon |
|---|---|
| Vitamin B1 (thiamin) | Trout, black beans, mussels, whole wheat bread, oatmeal, tuna, corn, lentils, sunflower seeds, green peas, white rice |
| Vitamin B2 (riboflavin) | Fortified cereals, oats, beef, almonds, portabella mushrooms, chicken, quinoa, raw spinach, apples, kidney beans, whole wheat bread, tomatoes |
| Vitamin B3 (niacin) | Chicken, turkey, salmon, tuna, beef, whole wheat bread, peanuts, sunflower seeds, potatoes, lentils, green peas, edamame, broccoli, cherry tomatoes |
| Vitamin B5 (pantothenic acid) | Fortified cereals, shiitake mushrooms, sunflower seeds, chicken, tuna, avocados, white mushrooms, potatoes, beef, peanuts, broccoli, chickpeas, brown rice, carrots, cabbage, clementine, tomatoes |
| Vitamin B6 | Chickpeas, tuna, salmon, chicken, fortified cereals, potatoes, turkey, banana, cottage cheese, winter squash, white rice, raisins, onions, spinach, tofu, watermelon |
| Vitamin B7 (biotin) | Beef, egg, salmon, sunflower seeds, sweet potatoes, almonds, tuna, spinach, broccoli |
| Vitamin B9 (folate) | Spinach, black-eyed peas, white rice, asparagus, brussel sprouts, romaine lettuce, avocado, raw spinach, broccoli, green peas, kidney beans, peanuts, oranges, papaya, bananas, cantaloupe, baker’s yeast, beans |
| Vitamin B12 | Clams, nutritional yeast, salmon, tuna, beef, milk, fortified plant milk, yogurt, fortified cereals |
| Vitamin C | Sweet red peppers, oranges, grapefruit juice, kiwifruit, sweet green peppers, broccoli, strawberries, brussel sprouts, cooked cabbage, cauliflower, potatoes, tomatoes, spinach, green peas, broccoli |
| Vitamin D | Cod liver oil, trout, salmon, white mushrooms, fortified milk and plant milk, portobello mushrooms, sunlight in contact with human skin |
| Vitamin E | Wheat germ oil, sunflower seeds, almonds, sunflower oil, peanut butter, peanuts, corn oil, spinach, broccoli, kiwifruit, mangos, tomatoes, raw spinach |
| Vitamin K | Natto, collards, turnip greens, raw spinach, raw kale, broccoli, soybeans, carrot juice, soybean oil, edamame, pumpkin canned, okra, blueberries, iceberg lettuce, chicken, grapes, cashews, carrots, olive oil, beef, dried figs |
Food Sources of Micronutrients: Minerals
| Calcium | Yogurt, fortified orange juice, mozzarella, fortified plant milk, milk, tofu, salmon, cottage cheese, cooked soybeans, fortified breakfast cereals, spinach, turnip greens, kale, chia seeds, |
|---|---|
| Chloride | Sodium chloride- table salt |
| Chromium | Grape juice, ham, brewer’s yeast, orange juice, beef, lettuce, apples, green beans, bananas |
| Copper | Beef liver, oysters, potatoes, shiitake mushrooms, cashew nuts, crab, sunflower seeds, turkey, chocolate, tofu, chickpeas, salmon, avocado, figs, spinach, asparagus |
| Fluoride | Black tea, coffee, shrimp, raisins, oatmeal, grapefruit juice, potatoes, rice |
| Iodine | Enriched bread, cod, seaweed, oysters, yogurt, milk, iodized salt, eggs, beef liver |
| Iron | Fortified breakfast cereals, oysters, white beans, lentils, beef liver, spinach, tofu, chocolate, kidney beans, sardines, chickpeas, tomatoes, potatoes, cashew nuts |
| Magnesium | Pumpkin seeds, chia seeds, almonds, spinach, cashews, peanuts, soy milk, black beans, edamame, peanut butter, potatoes, rice, yogurt |
| Manganese | Blue mussels, hazelnuts, pecans, brown rice, oysters, clams, chickpeas, spinach, pineapple, soybeans, whole wheat bread, oatmeal, peanuts, black tea, lentils, potatoes, white rice, kidney beans, blueberries |
| Molybdenum | Black-eyed peas, beef liver, lima beans, yogurt, milk, potatoes, bananas, white rice, whole wheat bread, peanuts, chicken, egg, spinach, beef, pecans, corn, tuna |
| Phosphorus | Yogurt, milk, salmon, scallops, mozzarella, chicken, lentils, beef, cashew nuts, potatoes, kidney beans, rice, peas, oatmeal |
| Potassium | Apricots, lentils, squash, prunes, raisins, potatoes, kidney beans, orange juice, soybeans, bananas, milk, spinach, salmon, beef, molasses, tomatoes, cashew nuts, asparagus, flaxseed |
| Selenium | Brazil nuts, tuna, halibut, sardines, ham, shrimp, beef, turkey, chicken, rice, whole wheat bread, beans, oatmeal, milk, yogurt, lentils, spinach, cashew nuts |
| Sodium | Table salt, baking soda, msg, canned foods |
| Sulfur | Beans, turkey, beef, chickpeas, lentils, oatmeal, eggs, chicken, garlic, onions, broccoli, kale, cauliflower, radishes |
| Zinc | Oysters, beef, blue crab, fortified breakfast cereals, pumpkin seeds, turkey, shrimp, lentils, sardines, yogurt, milk, peanuts, rice |
Disclaimer: This article does not replace the treatment of a medical professional. This information is for educational purposes only and is not intended to be medical advice, diagnoses, or treatment.
