It’s commonly said breakfast is the most important meal of the day, and it should not be skipped. The reality is no meals should be skipped — you should be consuming at least three meals every day. Skipping a meal decreases your energy, can lead to overeating or poor food choices, and can decrease the vitamins and minerals your body is receiving, potentially leading to malnourishment.
For each meal, you should have all three macronutrients present: fats, protein and carbohydrates.
Carbohydrates are essential in every meal as they are a primary source of fuel for your body. They increase your energy throughout the day by fueling your muscles and central nervous system. You gain some of your main vitamins and minerals, as well as fiber, from carbohydrates like fruits and vegetables.
Protein improves the structure of your body’s tissues and organs. It also helps balance your hormones, metabolism and enzyme systems. The need for protein varies depending on your activity level and age, but it is important to have some source of protein in every meal to stay satisfied and eat balanced meals.
Fats are necessary in your daily diet to help your body absorb vitamins, regulate hormones, improve cognition, protect your organs and reserve energy for daily functions. When consuming fats, it is important to consume proper sources. Healthy fats include monounsaturated or polyunsaturated fats rather than saturated or trans fats. Healthier fats will better absorb into your body and be used in ways fats are intended to help the body.
Check out the table below for quick ideas that will fulfill each macronutrient category.
| Carbohydrates | Protein | Fats |
| Dairy: low fat or nonfat | Lentils, beans: black, pinto, kidney | Vegetable oils: olive, canola, avocado |
| 100% whole grains: bread, pasta, rice | Soy products, edamame, tofu, soy milk | Fatty fish: salmon, tuna, sardines |
| Vegetables | Nuts, seeds, nut/seed butters low in sugar | Avocado |
| Fruit | Whole grains: quinoa, oats, brown rice | Flax and chia seeds |
| Lentils and peas | Animal protein: lean meat, poultry, fish, seafood, dairy | Olives |
| Nuts and legumes | Eggs | Nuts, seeds, nut/seed butters |
As you can see from the chart above, there are many overlaps between the macronutrient categories. By planning your three meals throughout the day, you may be getting something from each category without even noticing it.
Get creative with your meals when making them balanced. Think about what times of day work best with your schedule to get all three meals in. When creating meals, don’t feel like they must be big. Use the chart above to make them energy-packed without overfilling your plate.
By getting all three meals in each day, you will be amazed by the increase in your energy level, complexion, physical and mental performance and all-around healthier lifestyle.
By: Alexandra Bollinger
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