The Essential Five: An Easy Reference for Healthy Eating Every Day

Have you ever felt inundated by the sheer volume of information available that instructs you on how to eat healthily?

We find ourselves pondering numerous questions while preparing or strategizing meals:

Is my protein intake sufficient? Am I receiving all necessary nutrients? Will this satisfy my hunger? Is this meal going to be tasty and fulfilling?

At Nutrition Stripped, we’ve simplified healthy eating into a straightforward template — referred to as the Foundational Five Nourish Meal — that you can adopt for every meal.

No macro counting. No need to cut foods from your diet. And no trendy diets.

In this blog, you’ll discover the reasons for utilizing our Nourish Meal Template, which encompasses the Foundational Five nutrition elements when crafting your meals, and how it can enhance your consistency with healthy eating practices.

Why the Foundational Five Is Effective for Everyday Life

I’m thrilled to present the easy checkbox system I’ve employed for nearly a decade with thousands of clients to you, because it is going to empower you and bring peace of mind when it’s time to prepare a meal, reassuring you that you have a well-rounded plate with a quick visual check.

The Foundational Five is part of our Mindful Nutrition Method™.

This approach is rooted in Nutrition Science 101 and emphasizes the importance of balancing macronutrients for optimal health. As dietitians, we learn extensively about the MyPlate and Diabetic Plate Method, both of which serve as guides for structuring your plate with macronutrients. Our Foundational Five represents our unique take on the traditional model, incorporating the Flavor Factor, specifically tied to Nutrition Stripped.

Before we delve into each macronutrient and revisit the fundamentals of nutrition, it’s crucial to acknowledge that food serves more purposes in your life than just physical nourishment. This is where the Flavor Factor genuinely shines.

Food should also bring joy, satisfaction, and be delicious! The Flavor Factor highlights that while we focus on macronutrient balance, we also emphasize flavor!

Before we discuss what constitutes the Foundational Five and how to implement it in your daily routine, it’s vital that you understand our rationale for this nutritional approach here at Nutrition Stripped.

Well-Structured Meals

Indeed, when discussing nutrition and your well-being, we want to ensure that you are feeding yourself adequately. Simultaneously, we don’t want anyone to feel that eating healthily is arduous, time-intensive, or detracts from life’s pleasures.

This is why we provide a very straightforward template — the Foundational Five Elements of nutrition — to help you glance at your plate and recognize that you have a well-balanced meal, without needing to adhere to rigid guidelines or count anything.

This template guarantees that every meal is rich in essential vitamins, minerals, and nutrients required for you to feel satiated (full), energized, and well-nourished, allowing you to tackle your day with the knowledge that you’ve taken care of your health.

The Foundational Five Nourish Meal Template comprises a diverse range of nutrients to refer to whenever you’re forming or assembling a meal. It consists of five nutrition elements:

Protein + Fat + Starchy or Sugary Carbohydrates + Non-Starchy Carbohydrates + Flavor Factor

The Foundational Five includes the three primary macronutrients, as taught in Nutrition Science 101! This encompasses carbohydrates broken into two categories based on their roles, alongside the flavor factor.

No Counting or Tracking

We’ve all been on those diets or plans that require you to count and track everything you consume. While this might be effective for some people as a short-term solution, it’s unrealistic to sustain for 365 days a year throughout your life.

Most of the time, we’re in situations where it’s simply not feasible to track every ingredient, use measuring cups for portions, or even know what’s in a particular dish. We go out to eat, dine at friends’ or family’s homes, etc. That’s what everyday life entails!

This is why counting and tracking are not compatible with our daily lives, making it burdensome or even impossible to keep up with. And when you can’t count and track something, you lose the skills necessary to manage your food choices.

This is the reason many find themselves trapped in a start-and-stop cycle that hinders them from maintaining healthy eating habits in their daily routine.

Instead of counting or tracking, we perform a visual check to ensure all five elements are present on the plate and learn the optimal portion sizes for each nutrient and our individual hunger signals.

Freedom to Relish All Foods, with No Restrictions

Once you designate a food as “off-limits” or “bad,” you become overly aware, hyper-sensitive, and fixated on that food choice.

Confronted with these foods, you may feel a sense of scarcity that leads to overindulgence since you are unsure when you’ll have it again, as you’ve labeled it “off-limits,” rather than enjoying a portion and feeling completely satisfied.

With the Foundational Five, the emphasis is on adding an array of foods into your day, ensuring that your consumption is balanced, rather than removing foods (unless something must be excluded due to intolerance, allergy, or medical conditions).

Here’s a member of The Mindful Nutrition Method™ program testimonial regarding the Foundational Five:

“I feel freer now that I have so many food options. My portions have shifted slightly, and I’m definitely eating more regularly which has boosted my energy levels. Last weekend, I had pizza and knew it was okay; for the first time in a while, I didn’t feel guilty. I had a side salad, drank extra water, and the following morning returned to my usual routine. I experience food freedom now. I enjoy a vast variety of foods without feeling restricted.”

Simplicity Fosters Consistency

One truth we hold is that things that come easily to us are easier to sustain. What we consistently do — not what we do occasionally — can genuinely influence how we feel, our health, and ultimately our lives. That’s why the Nutrition Stripped Motto is: health is a daily practice!

So we prefer to keep it straightforward!

The Nourish Meal Template, utilizing the Foundational Five Elements of nutrition, allows for an effortless glance at your plate to visually confirm that you have all necessary components. It also provides a perfect means to prepare quick meals within 15 minutes, ideal for busy weekday lunches and dinners, ensuring consistency in your eating habits.

This method can be applied during any meal for any type of food — be it a nourish bowl, soup, salad, smoothie, or yogurt bowl — and works nicely. Additionally, it can be adjusted slightly to accommodate individual needs.

Now that you understand how this eating method can support you and your healthy eating habits, let’s clarify exactly what The Foundational Five entails so you can apply it at your next meal!

How to Eat Well Effortlessly with the Foundational Five

First and foremost, it’s best to utilize whole foods as much as possible.

What do we mean by whole foods?

The real items, food components that are closest to their natural state; whole grains, beans, legumes, fruits, vegetables, healthy fats, and proteins, for instance.

Bear in mind, this is simply a guideline. Each individual’s interpretation of the Foundational Five will appear a bit different!

Whether you prefer animal-based proteins or choose a vegetarian or vegan diet, the Foundational Five can still be applicable for you.

Now that we are aware of the fundamentals, let’s dive into the specifics.

Protein

Protein is the initial component of our Nourish Meal Template consisting of the Foundational Five elements of nutrition.

It is a vital macronutrient to include in each of our meals for several reasons. From aiding in ensuring you feel satisfied after meals, to playing a role in digestion, muscle and tissue development, as well as immune function and many other roles — it’s safe to conclude that protein is essential.

Protein constitutes every cell in our bodies, including the cells that form our skin, hair, nails, muscle tone, digestive tract, and much more. Given that protein is involved in every cell throughout our body, it’s crucial to consume plenty and also prioritize quality when available.

Nutrition studies indicate that consuming protein at every meal, particularly breakfast, can lower the hunger hormone ghrelin and encourage satiety. Depending on your personal preferences, protein choices may consist of plant-based options, animal-based options, or a combination of both!

Some examples include beans, legumes, tempeh, tofu, seitan, quinoa, nuts, seeds, nut butter, grass-fed lean beef, eggs, seafood, poultry, and more.

When sourcing animal-based proteins, seek out options labeled as organic, 100% grass-fed, wild-caught, sustainable, and humanely raised to indicate a better choice.

If buying from the butcher, inquire about the sourcing and specify what you’re looking for to ensure you get the highest quality!

Fat

Next, we address fat. Generally, we’re referring to unsaturated fats here. There are certainly exceptions to this general rule.

Unsaturated fats largely comprise plant-based and seafood-based energy sources. Consider using extra virgin olive oil, olives, avocado oil, avocados, nuts, seeds, nut butter, salmon, tuna, mackerel, and sardines. We also recommend coconut and coconut oil, which fall under unsaturated fat yet are an exception to the general guideline, and you can read more about it here.

In meals, fat is vital for satiety (or fullness). While protein contributes to this as well, fat primarily takes the lead role.

Omega-3 fats, for instance, found in fatty fish and certain plant-based sources, have been shown to enhance cardiovascular health and support brain function.

Moreover, fat is crucial for the absorbance of certain nutrients. Vitamins A, D, E, and K are all fat-soluble, meaning they require a fat source for proper absorption. These are the vitamins that maintain the health of our brains, cells, hormones, tissues, hair, skin, and nails.

Adequate fat consumption is even more crucial for organ insulation and cellular and hormonal health.

These are just a handful of reasons why healthy fats are essential to our daily diet.

Carbohydrates

Technically, when examining the nutritional makeup of carbohydrates, we find three subcategories, let’s delve into these to keep this knowledge handy.

Glucose serves as the body’s primary energy source. Our brains, muscles, and cells all use various carbohydrate types as they convert into glucose for energy, albeit in different amounts and ratios.

1. Sugars: short-chain carbohydrates that are facile and rapid to digest. Examples include honey, maple syrup, fruit juices, and added sugars.
2. Starches: These are referred to as starches, whole, or complex carbohydrates, which all imply the same thing. These are lengthy chains of glucose molecules linked together that are subsequently broken down into simple sugar units. Examples include bread, pasta, potatoes, peas, and beans.
3. Fiber: This may be referred to as fiber or non-digestible carbohydrates. Fiber exists in all fruits, vegetables, whole grains, peas, and beans. Fiber remains indigestible; it travels through our digestive system without being broken down.

For the sake of simplicity while using the Foundational Five system, I categorize carbohydrates into two major types: starchy and non-starchy.

Starchy Carbohydrates

Starchy carbohydrates are exactly what comes to mind when you think of carbohydrates. This category includes carbohydrates that provide you with energy, underscoring their significance in every meal.

Think of starchy carbohydrates like potatoes, quinoa, rice, bread, peas, pasta, beans, corn, and fruits. All these foods are packed with vitamins, minerals, energy, and fiber, crucial for energy, gut health, heart function, hormonal balance, and appetite control.

Additional benefit of soluble fiber

A cornerstone whole food highly recommended for most meals is beans! Beans and legumes are outstanding sources of whole-food carbohydrates, soluble fiber, minerals, and some protein. Additionally, beans are incredibly versatile, delicious, accessible, and budget-friendly.

If you aren’t fond of beans, consider other soluble fiber sources such as vegetables, chia seeds, sweet potatoes, broccoli, pears, figs, carrots, flax seeds, oats, or barley that align with the Starchy and Sugary Carbohydrate element.

Soluble fiber nourishes the friendly bacteria in the gut, contributing to healthy digestion and a balanced gut microbiome while potentially reducing levels of appetite-stimulating hormones produced by the nervous system that may heighten during stress, food restriction, or cyclical dieting.

Non-Starchy Carbohydrates

Conversely, non-starchy carbohydrates (fiber) don’t necessarily deliver a significant amount of energy. These carbohydrates are more recognized for offering fiber, prebiotics, vitamins, and minerals.

When speaking of non-starchy carbohydrates, envision your greens and vegetables! All your leafy greens such as arugula, kale, and romaine, along with your veggies like Brussels sprouts, bok choy, tomatoes, cucumbers, and many more.

Fiber is crucial in any diet as it helps to balance cholesterol levels in the blood, regulates bowel function, stabilizes blood sugar levels, influences your satiety signals, minimizes cancer risk, decreases diabetes risk, and aids overall digestion.

These plant foods should represent a significant portion of your plate — the more, the merrier! Their fiber and water content help keep you full while endowing your body with the nutrients necessary for proper digestion.

Flavor Factor

Finally, we address the flavor factor. This is the enjoyable aspect!

Your flavor factor could be a sauce, mustard, herbs, spices, or seasonings — anything you love using for cooking or prepping food to enhance flavor and even nutrition.

Indeed, herbs and spices bolster delightful tastes, but they’re also brimming with antioxidants that help you shine from within.

If you’re new to cooking and are just getting acquainted with seasonings and spices, head here to learn about some fundamentals!

Foundational Five Portion Sizes

Now that we’ve covered what to include in our Nourish Meal Template with the Foundational Five, the next question is how much of each nutrient should we incorporate?

In truth, portion sizes differ from person to person. Nevertheless, we have a starting point for you.

Begin by focusing on incorporating a serving of each of the five components into every meal. Similar to the plate method taught in dietetics, this emphasizes the importance of vegetables since most Americans consume insufficient amounts daily. In general, your plate should somewhat resemble the following image:

However, keep in mind that the portion size will vary based on not only your specific needs but also your nutritional objectives.

From a mindful perspective, you can utilize these general guidelines as a starting point, then adjust as needed according to your personal hunger and fullness signals. If you’re unsure how to become attuned to your own body and its requirements to determine your portion sizes, check out our free workshop that delves into this!

Implementing the Nourish Meal Template Using the Foundational Five Elements of Nutrition

Let’s kick things off!

If you haven’t already, make sure to download the Nutrition Stripped Guide for Creating Healthy Eating Habits to obtain the steps and strategies that will make maintaining this healthy eating habit simpler!

Then feel free to explore some of our favorite recipes designed to help you get accustomed to the Foundational Five way of eating and try one out during your next meal prep.

Breakfast

1. Gut Health Supportive Smoothie
2. Smokey Huevos Rancheros
3. Baked Raspberry Porridge

Lunch

1. Buffalo Tempeh Nourish Bowl
2. Hearty Vegetable Bowl
3. Chickpea Burgers

Dinner

1. DIY 15-Minute Nourish Meal
2. BBQ Tacos
3. Chicken Tortilla Soup
4. Chana Masala

Utilize the Foundational Five Nourish Meal Template to Eat Well Daily

Now that you understand what the Foundational Five system entails, it’s time to put it into action. Ideally, we should apply the Foundational Five at each meal, but we are human, and especially in the beginning as you learn this system, having that expectation overnight isn’t reasonable. Instead, think about which meal of the day you find most challenging. Try incorporating the Foundational Five during that meal and see how it goes!

Also, remember that depending on your unique nutrition goals, health conditions, medical history, or dietary restrictions, these guidelines may need modification to better reflect your individual needs. Participants in our Mindful Nutrition Method™ program have the option to add on 1:1 coaching for personalized recommendations in these situations.