Planning Your Plate
Eating a well-balanced diet of nutrient-dense foods on a regular basis is important for overall health and wellness. Nutrient-dense foods are packed with the essential nutrients we need and are limited in what we don’t. If you haven’t read my blog post on essential nutrients, check that out first. You can find it at the link below:
🧭 Nourished: Understanding Essential Nutrients
So how do we make sure we’re actually getting all of the essential nutrients into our diet on a regular basis? We want to start by eating a variety of foods from each of the five food groups:
Vegetables
Fruits
Grains
Protein
Dairy
In this post, we’ll explore these five food groups. When it comes to actually planning your plate, it’s all about eating foods from each food group in the right proportions and in the right portions.
Food Groups
Let’s talk a little bit about each food group. I’ve included a tip from MyPlate.gov on how to choose great options from each.
Vegetables
Vary your veggies.
Over the span of a week, aim to eat vegetables from each of the five sub-groups:
dark-green
red and orange
beans, peas, and lentils
starchy
other
💡 Tip: An easy way to ensure you’re varying your veggies and eating from the different subgroups is to make sure your choices throughout the week vary in color.
Vitamins can easily break down when vegetables are heated or stored for longer periods of time. It’s also true that some vegetables (like tomatoes and carrots) have added benefits when cooked. Because of this, varying how you prepare and source your vegetables can maximize the nutrients you consume. Remember to include:
Lightly-cooked, steamed, and raw veggies
Freshly-picked and frozen options
For more information on the vegetable group, click the link below:
Fruits
Focus on whole fruits.
While 100% fruit juice is an option, whole fruits are the best choice. Dietary fiber is lost in the juicing process. Also, try to eat a variety of different colors of fruit, as this will help you consume a variety of vitamins and minerals.
For more information on the fruit group, click the link below:
Grains
Make half your grains whole grains.
At least half the grains we eat should be whole grains, which are better sources of dietary fiber and important nutrients than refined grains.
Check out the resource below for gluten-free grain options:
🔗 8 Gluten-Free Grains That Are Super Healthy | Healthline
For more information on the grains group, click the link below:
Protein
Vary your protein routine.
Here are some examples of protein foods:
nuts and seeds
seafood
beans, peas, and lentils
poultry
meat
eggs
soy products
💡 Tip: Incorporating plant-based meals and alternatives into your diet can help add variety to the protein foods you consume. And don’t forget to add in some seafood options throughout each week.
For more information on the protein group, click the link below:
Dairy
Move to low-fat or fat-free dairy milk or yogurt (or lactose-free dairy or fortified soy versions).
This will help in limiting your intake of saturated fats. However, a care provider or registered dietician (RD)/ registered dietician nutritionist (RDN) may recommend dairy products that are higher in fat for some pregnant people.
For more information on the dairy group, click the link below:
Oils
Oils are not a food group but, since they contain essential nutrients (unsaturated fats), are still part of a well-balanced diet when consumed in small quantities.
For more information on oils, click the link below:
Proportions
The MyPlate graphic, which is shown below, was developed by the United States Department of Agriculture to serve as an easy way to visualize food group proportions. This newer food groups depiction is an improvement upon the Food Guide Pyramid many of us may remember adorning the walls of a school cafeteria or health class. Notice how half the plate should be filled with fruits and vegetables!
Portions
So far, we’ve talked about food groups and how those foods should be proportioned out on your plate. Now, let’s get into portion sizes or how big your plate needs to be.
There’s a free tool available from MyPlate.gov to help you calculate how much to eat from each food group each day. Use the embedded widget below to get your MyPlate Plan.
Here’s out to use it:
Click on the start button.
Input the required information to calculate your daily calorie needs.
If you click in the box that contains your recommended calorie intake, the link will take you to a page that gives you additional personalized information. It shows how many portions or serving sizes to eat from each specific food group, based on the information you provided. It also provides you with some serving size examples, based on different foods.
You can download a copy of this plan, if you want!
‼️ Important: The MyPlate Plan contains very general information, which works for many people but not all. Talk to your care provider or a registered dietician (RD)/ registered dietician nutritionist (RDN) about any adjustments that need to be made.
A Note on Weight Gain in Pregnancy
Pregnant people often joke that they’re eating for two. While this is true, it isn’t necessary (or a good idea) to double your caloric intake. In fact, you may only need a few hundred extra calories a day (you’ll see that the MyPlate Plan adjusts for this). On average, gaining 25-35 pounds gradually throughout pregnancy is recommended. Some women and pregnant people will need to gain a little more or a little less. Also, it's important to note that dieting in pregnancy is generally not advised, because essential nutrient intake is reduced when calories are restricted. Ask your care provider for specific guidance on this topic.
At each prenatal care appointment, it’s normal for your care provider to track your weight. We’ll talk in a minute about how the number on the scale doesn’t provide the full picture, but it does provide us with information. Like I mentioned above, each pregnancy has a recommended range for weight gain.
Gaining too little weight increases the likelihood of:
A baby being born too early (before 37 weeks of pregnancy)
Having a baby with low birthweight (less than 5 lbs., 8 oz.)
Gaining too much weight increases the likelihood of:
A baby being born too early (before 37 weeks of pregnancy)
A baby being born large (greater than 8 lbs., 13 oz.), which increases certain risks during and after birth
Needing a cesarean birth
Health issues for baby at birth and later in life
Having a harder time losing the weight postpartum, increasing the risk of certain health conditions
If you only get one thing out of reading this blog post, this would be the one thing: WEIGHT IS NOT AND SHOULD NOT BE THE ONLY FOCUS WHEN IT COMES TO NUTRITION.
The number you see on the scale isn't the most important factor. Unfortunately, many care providers do put the focus on this (because it's a quick and easy measurement that provides SOME information). Let me explain with a quick scenario.
Pregnant person #1 started pregnancy at a weight that is considered "healthy". Pregnancy weight gain has been textbook. However, their diet is lacking in many areas and isn't really healthy at all. The fact that this person is at a "healthy" weight precludes any discussion by the care provider on the topic of nutrition.
Pregnant person #2 was considered overweight at the start of pregnancy. Weight gain has been slightly higher than recommended in the beginning, due to challenges with morning sickness. But they are starting to feel better and are very focused on making really great food choices and getting the necessary essential nutrients. Because of what the care provider sees on the scale, this person is counseled about the weight gain.
Incorrect assumptions were made about both patients because of numbers on a scale. And no nutritional education was provided in either case. This doesn't mean tracking weight and weight gain or loss has no value or shouldn't be done. Weight is one piece in the puzzle, but it doesn’t show the whole picture. There is so much more to nutrition than a single number.
It’s important to expand your focus beyond weight and toward making informed choices about the foods you choose to eat each day. And, regardless of what the scale says, you can start right now. Take it one meal or one bite at a time. You’re already doing so much by educating yourself on this topic.
Returning to Pre-Pregnancy Weight After Birth
Once you have your baby, returning to your pre-pregnancy weight is a gradual process. Don't forget that weight gained in pregnancy happened over about a nine month period of time! Focus on choosing a variety of nutrient-dense foods, just like in pregnancy. The early postpartum period is a time for healing, not dieting. Also, if you are breastfeeding or chest feeding, your body will require even more calories than it did in pregnancy. The MyPlate Plan adjusts for this, as well.
💡 Tip: Access to nourishing meals on a regular basis is a fantastic way to receive support postpartum.
Ten Tips for Making Sure Every Bite Counts
Here’s a few more tips for helping you plan your plate!
Healthy Snacks: Have a healthy nut mix on hand for snacking. Cashews, almonds, peanuts, pumpkin seeds, and dried fruit makes for a great combo.
Smoothies: Make your own healthy smoothies by blending a healthy dairy option with fruits and veggies. Add in a protein source, like chia seeds.
Meal Plan: Planning meals in advance leads to less fast food runs and healthier eating habits. It can help you see the big picture and establish healthy patterns of eating. Saving money, time, and avoiding impulse purchases are other possible benefits.
Eat Salad: Salads are a quick and easy way to up your veggie intake, especially those healthy dark-greens. Add in other veggies, fruits, nuts, seeds, or a hard-boiled egg.
Better Beverages: Beverages are a big source of empty calories and added sugars for many of us. Try switching out soda with flavored water. Examine your other beverage choices, too.
Make Small Changes: Food tracking for a week can help you find areas to improve. Make small changes and stick to them. Progress over perfection!
Make It Personal: Healthy choices can fit within everyone's personal preferences, cultural traditions, and budget. Find what works for you for long-term success.
Try New Foods: Don't be afraid to try healthy new foods. Grab an interesting fruit at the store. Try out a recipe that's outside of your comfort zone. Eat at a restaurant serving foods from a different culture.
Better Breakfasts: Breakfast is a meal often skipped or rushed. Grab a piece of fruit and some healthy yogurt for a simple, consistent, and healthy start to the day.
Plant-Based Meals: Even if you aren't a vegetarian or vegan, incorporating more plant-based meals can up your fruit and veggie intake and add variety when it comes to protein sources.
Final Thoughts
We’ve talked about how to eat nutrient-dense foods from each food group in the right proportions and in the right portions. This will help your body get what it needs from preconception to postpartum and beyond.
This post contains general nutrition information. If you want or need more individualized recommendations, make an appointment with a dietician with an RD or RDN credential. This would be especially helpful if you’re pregnant with multiples or have certain health issues.
‼️ Important: There is a scary amount of nutrition misinformation on social media. If someone is recommending you to do or take anything that differs from established guidelines, that would be providing medical advice. Only YOUR care provider or YOUR registered dietician/ registered dietician nutritionist should be providing you with medical advice.
Additional Resources to Explore
Want a Food Tracker/ Meal Planner spreadsheet tool to help implement what you’ve learned in this post? Check out my toolkit, called Proactive Pregnancy: Early Essentials for Expectant Parents. Besides the spreadsheet, it contains other actionable tools, educational content, and a supportive community space for asking questions! Click the button below to find out more!