Blog Blog Blog: Where To Start?!
Blog Blog Blog: Where To Start?!
Blog Blog Blog: Where To Start?!
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Where to start?!
We get it. It can be SUPER overwhelming to know what kinds of foods to eat, what to combine, and how to make Coconut Curry Cream of Sq
sure you're getting enough of what you need. Look: they don't make getting a degree in nutrition a 5-year program One-bowl Oatmeal Blueberry Mu!ns Spiced Lentil Croutons
for no reason. There's a science to this. But who has time to figure out what nutrition specialists mean when they
talk about foods being measured in portion sizes and grams? Don't worry. We've got you covered!
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First, some background Hungry for More?
Many countries have unique food plans created by governments or nutrition authorities to help their citizens
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ensure they are obtaining adequate nutrition for themselves and for their families. Each country's food plans is
slightly different, but the overall guidelines are generally the same, with an emphasis on adequate fluids, fruits,
vegetables, grains (preferably whole grains when possible), as well as protein, fat and calcium sources. ! Email Address
The following is an example of the recommended number of food servings per day, as can be found in the
Canada's Food Guide, depending on the individuals age and gender. Sign me up!
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Nutrition Articles & Videos
Recipe Index
Breakfasts
Hot & Cold Beverages
Smoothies
Snacks: Sweet
Snacks: Savoury
Salads
Soups
Sides
Now this food guide is a wonderful tool to provide a detailed overview of the needs of of the average individual,
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but many people find it overwhelming. Some ask,
Meals
"Do I need to keep track of how many servings of each food group I eat everyday?" Desserts
And the answer put simply is: no. It might help to do it for a day or two to see what areas can be improved, but
generally speaking most people are not counting the total servings of grains or vegetables they consume each day.
Recent Posts
So what's an easier way of trying to ensure your meals are nutritionally complete? Here's how...
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THE PLATE METHOD: a nutritionally balanced meal for vegans | Pick Up Limes | Nourish the Cells & the Soul 16/02/18, 20)46
Vegan Chorizo
Mousse au Chocolat
Other Plates
This isn't the first time a plate method has been used to compose a nutritionally balanced meal. Because it's such a
visually appealing tool, many organizations have adopted the method. Here are some great examples that we've
adapted for PUL's plate:
Follow
Protein-packedP.U.L.
Lentil & Quinoa Salad
FRUITS AND/OR VEGETABLES: 1/2 the plate
Benefits: I could go on about the benefits forever. Vitamins, minerals, fibre, antioxidants, reducing the risk of
developing chronic illnesses and so on. The benefits are quite well known, so get 'em in any way you can.
Sources: any and all fruits and vegetables that are ideally local and in season, and most importantly that
you enjoy! We recommend including some green veggies (bok choy, leafy greens, broccoli, Brussels sprouts)
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THE PLATE METHOD: a nutritionally balanced meal for vegans | Pick Up Limes | Nourish the Cells & the Soul 16/02/18, 20)46
and orange veggies (carrots, butternut squash, pumpkin) in there each day. And don't forget about the frozen
fruit/veg: they are great, quick options to getting those servings on your plate in a jiffy.
Pro tip: aim for slightly more servings of vegetables than fruit, if possible. General guidelines are about 3-4
servings of fruit and 4-6 servings of vegetables daily.
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THE PLATE METHOD: a nutritionally balanced meal for vegans | Pick Up Limes | Nourish the Cells & the Soul 16/02/18, 20)46
We developed these "three pillars" to ensure that in addition to the plate, you're getting an adequate variety of
necessary nutrients for optimal health. If you don't get a chance to include it with your meal, not a problem! You
can include on the side or as a snack too!
CALCIUM
Why: whether it's a vegan or omnivorous diet, calcium rich foods can often be overlooked. Calcium is critical
to the growth and maintenance of bone health throughout the lifespan, and food sources are always
recommended before supplements. Read more about calcium here.
Recommendations: at least 2 servings of calcium-fortified plant-based milks and/or yogurts. Keep in
mind that soy milk provides 7-8g of protein per cup (similar to that of cow's milk), whereas other plant-based
milks do not offer this much protein. Try this in chai lattes, or in smoothies or oatmeals in place of water.
Vegan sources: fortified plant-based milks and yogurts such as soy, almond, cashew, coconut, etc.
There are other sources beyond fortified plant-based dairy products that provide calcium such as leafy
greens, tahini, and beans. These sources are not very rich-sources, but it's still wonderful to include as much
of these foods as possible! Learn about more sources in the calcium article found here!
FATS
Why: fats are an essential part of a healthy diet and are integral to many functions in the human body.
Essential omega-3 fatty acids are usually found in these types of foods, ad we want to make sure we're getting
enough! Read more about omega-3 here.
Recommendations: consume healthy fats from whole food sources where possible, which offer fibre,
vitamins and minerals as well. Oils can also be used, but in moderation.
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THE PLATE METHOD: a nutritionally balanced meal for vegans | Pick Up Limes | Nourish the Cells & the Soul 16/02/18, 20)46
Vegan sources: avocados, nuts (such as walnuts, almonds, cashews), seeds (such as sunflower, pumpkin,
chia, hemp seeds, flax seeds), nut butters, olives, and coconuts (coconut flakes, coconut milk, coconut meat).
SUPPLEMENTS
Vitamin B12: rarely found in non-animal based food products, vegans may need to obtain vitamin B12
from fortified foods and/or supplement. Read more about vitamin B12 here.
Vitamin D: depending on where you live, you may be able to synthesize vitamin D from sunlight. If not, it is
recommended to consume fortified foods and/or supplement with 600-800 IU/day. This applies to both
vegans and non-vegans. Read more about vitamin D here.
Examples
Let's venture into some PUL recipes that generally follow The Plate Method's recommendations. You'll notice that
not all of them look exactly like our PUL Plate above, but they still contain the essential categories mentioned. You'll
also notice the portions are not exact, but it's not about being perfect. It's a guideline! Use it to the best of your
ability. These show you that you can mix up your recipes and still follow this guide. Let's take a look:
Whether you're serving in a cup, bowl or plate... it doesn't matter! The guidelines apply much the same ☺
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THE PLATE METHOD: a nutritionally balanced meal for vegans | Pick Up Limes | Nourish the Cells & the Soul 16/02/18, 20)46
✓1/2 plate vegetables or fruit: eg. Brussel's sprouts, mangoes, bell peppers, cucumbers, and greens, etc.
✓1/4 plate grains: eg. brown rice, quinoa
✓1/4 plate plant-based protein: eg. hummus, lentils, edamame, soy-based 'mock meats', beans, etc.
✓Fat: eg. olives, avocado, tahini and oil
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THE PLATE METHOD: a nutritionally balanced meal for vegans | Pick Up Limes | Nourish the Cells & the Soul 16/02/18, 20)46
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$ Recommend ⤤ Share
Joinvegetables:
✓1/2 plate the discussion…
mushrooms, cabbage, carrot, arugula, bell peppers, onions, lime
✓1/4 plate grains:
LOG IN WITH
whole grain buns, rolled oats
OR SIGN UP WITH DISQUS ?
✓1/4 plate plant-based protein: pinto beans, flax seeds, sunflower seeds, cashews
✓Fat: cashews, flax seeds, sunflower Name
seeds, oil
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THE PLATE METHOD: a nutritionally balanced meal for vegans | Pick Up Limes | Nourish the Cells & the Soul 16/02/18, 20)46
easy to panic over all the different diets and nutritional trends.
Additional References:
I wanted to ask you about corn, I eat in various forms: polenta (I'm italian:), cous cous,
(1) Davis, Brenda,
homemade andtortillas
Vesanto Melina. "Becoming
with masa harinaVegan:
etc. the Complete Reference on Plant-Based Nutrition."
Becoming Vegan: the Complete Reference on Plant-Based
I do choose whole corn but reading the article Nutrition, Book Publishing
I noticed you do notCompany, 2014,it.pp.
mention 431-437.
I was
wondering if you consider it a 'valid carbohydrate source' and in what measure?
Psst: »Love
Find this
thebook in ourofshop!
quality yourChoose between the comprehensive edition or the express edition.
contents!
Baci
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Silvi
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Want to Learn More?
Sadia Badiei Mod > Silvi • 10 days ago
Read our previous nutrition article called ZINC » a vegan's guide, simplified
Hi Silvi! Thank you for the kind words. Corn would be categorized in the grain
category (though it does contain some protein as well).
❤ Written by: Mitra (PUL Executive Assistant and Dietetic Student) & Sadia
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SADIA BADIEI
info@pickuplimes.com
BSc, Dietetics
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