The T Plate Method
Before we go pretty deep into different aspects of food and nutrition, let’s talk a little bit about what we should be eating and how to design each meal. We like to keep nutrition simple so if you learn nothing else from us during this 30-day process, take to heart the “T Plate Method”.
The 4 essential building blocks of nutrition are: protein, vegetables, carbs, and fat. Traditionally, vegetables are not included as a “macronutrient” but we truly believe in emphasizing the importance of eating a lot of vegetables, both for your health and our environment’s health.
Go crazy with vegetables – aim for ½ of your plate.
The majority of people underestimate the benefits of vegetables. We know we should eat them, but why? Simply put, they are the best method of getting in all the micronutrients your body needs on a daily basis. This is especially true if you are a super active person. Regular vegetable consumption not only builds a strong foundation for health but also for athletic performance. Vegetables also provide protein, fiber, and some carb intake to help balance out our entire nutrition profile!
Protein isn’t just for the “bros” – aim for ¼ of your plate.
Protein plays a vital role in the function of your body and sources like chicken, fish, sustainably raised red meat, lentils, and beans are all great sources. Different protein sources contain different compositions of essential amino acids, so it’s important to eat a variety so we can cover all our bases, especially if you focus on plant-based proteins.
Carbs aren’t evil – aim for ¼ of your plate.
Simply put, whole unprocessed grains and starchy root vegetables such as brown rice and sweet potatoes provide the majority of the energy we need to move about our daily lives.
Fat doesn't make you fat – aim for a spoon’s worth.
The right kind of fats are essential for our survival especially because it’s what helps keep our brain on! The fat that should get a bad rap is trans fats, the processed fats found in fast food and other processed treats that while taste great, don’t have any health benefits.
Following this model of 50% vegetables, 25% proteins, and 25% carbohydrates will make it easier to get the variety of nutrients you need to function properly. Due to the high amounts of fiber and volume in vegetables, you’ll also be less likely to overeat and since we don’t believe in restricting anything, you can follow this on a day to day basis and indulge in treats when a meaningful occasion arises.