The Fundamental Five: An Easy Everyday Manual for Nutritious Eating

Have you ever experienced feeling so inundated with all the information available regarding healthy eating?

We often have countless questions when we are preparing or planning our meals:

Do I have sufficient protein? Am I receiving all my necessary nutrients? Will this be filling? Is this going to be enjoyable and satisfying?

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

No macro counting. No need to cut out foods from your meals. And no elaborate trends.

In this blog post, you’ll discover why you should adopt our Nourish Meal Template, featuring the Foundational Five nutritional components as you prepare your meals, and how it can enable you to maintain consistency in your healthy eating routines.

Why the Foundational Five Is Effective for Daily Life

I’m thrilled to introduce the straightforward checklist system I’ve been implementing for nearly ten years with thousands of clients, because it’s going to empower you to feel much more confident and relaxed when preparing a meal, knowing you can create a well-balanced plate with a quick glance.

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

This method is anchored in Nutrition Science 101, focusing on macronutrient balance for wellness. As dietitians, we learn extensively about the MyPlate and Diabetic Plate Method, both of which offer guidance on how to fill your plate with macronutrients. Our Foundational Five is our interpretation of this classic model, introducing the Flavor Factor, which is distinctive to Nutrition Stripped.

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

Food should also be a source of enjoyment, satisfaction, and flavor! The Flavor Factor emphasizes that while we are committed to balancing macronutrients, we also prioritize flavor!

Before we delve into the components of the Foundational Five and how you can implement it in your daily life, it’s vital for you to understand our approach to nutrition here at Nutrition Stripped.

Well-Balanced Meals

Of course, when discussing nutrition and taking care of your well-being, it’s important to ensure that you’re nourishing yourself. Simultaneously, we don’t want anyone to feel that healthy eating is complex, time-consuming, or detracts from life’s enjoyment.

This is why we utilize a straightforward template — the Foundational Five Elements of nutrition — that makes it easy for you to look at your plate and confirm that you have a well-balanced meal, without the need to adhere to strict rules or tally anything.

This template guarantees that every meal is brimming with the vitamins, minerals, and nutrients your body requires, enabling you to feel full, energized, and well-nourished so you can take on your day with the assurance that you’ve prioritized your health.

The Foundational Five Nourish Meal Template consists of various nutrients to refer to whenever you’re crafting or assembling a meal. It comprises five nutritional elements:

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

The Foundational Five elements encompass the three main macronutrients, foundational knowledge taught in dietetics! This includes carbohydrates divided into two categories based on their function, alongside the flavor factor.

No Counting or Tracking

We’ve all been on one of those diets or plans that require you to count and track everything you consume. While that might work for some individuals as a temporary solution, it’s not sustainable to maintain 365 days a year for a lifetime.

Often, we find ourselves in situations where tracking every ingredient isn’t feasible, using measuring cups to portion out food, or even knowing what’s in the dish. We dine out, visit friends’ or family’s homes, etc. That’s what real life looks like!

This is why counting and tracking don’t fit into our daily lives and can become burdensome or even impossible to keep up with. When you cannot count and track something, it leaves you lacking the skills needed to navigate your food choices.

This is why many individuals find themselves trapped in a cycle of starting and stopping that hinders them from sustaining healthy eating habits in their everyday life.

Instead of counting or monitoring anything, we perform a visual check to ensure all five elements are present on the plate and learn the portion sizes that suit each nutrient and our personal hunger cues.

Freedom to Enjoy All Foods, With No Foods Labeled as “Off-Limits”

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

When you confront these foods, you may experience a scarcity mindset, leading to an urge to overindulge in that food because you’re uncertain of when you’ll get to enjoy it again, having marked it as “off-limits,” rather than being able to savor a serving and feel truly satisfied.

With the Foundational Five, the emphasis is on adding a wide variety of foods to your day, ensuring that your eating is balanced, rather than removing items (unless something must be omitted due to an intolerance, allergy, or medical condition).

Here’s feedback from one of our participants in The Mindful Nutrition Method™ program regarding the Foundational Five:

“I feel freer knowing I have so many options for what to eat now. Portions vary a bit, and I’m definitely eating more consistently, which I believe has given me a lot more energy. This weekend, I had pizza and felt okay about it, and for the first time in a long while, I didn’t experience any guilt. I had a side salad, drank extra water, and the next morning returned to my usual routine. I have food freedom now. I enjoy a vast array of different foods and never feel restricted.”

With Simplicity Comes Consistency

One undeniable truth is that what comes easily is easier to sustain. It’s our consistent actions — not occasional ones — that significantly influence how we feel, our health, and our lives. This is why the motto of Nutrition Stripped is: health is a daily practice!

Therefore, we strive to keep things straightforward!

The Nourish Meal Template, incorporating the Foundational Five Elements of nutrition enables you to glance at your plate and confirm that you have all components in place. It’s also an excellent method to prepare simple meals in 15 minutes, ideal for weekday lunches and dinners, allowing you to remain consistent with this way of eating.

It applies to any mealtime for any type of dish — a nourish bowl, soup, salad, smoothie, or yogurt bowl; you name it, and it applies. Additionally, it can also be slightly adjusted to meet individual needs.

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

How To Eat Well With Ease Using the Foundational Five

First and foremost, we want to prioritize whole foods as frequently as possible.

What do we mean by whole foods?

The real items, food components that are as close to their natural state as possible; examples include whole grains, beans, legumes, fruits, vegetables, healthy fats, and proteins.

Remember, this serves as a guideline. Each person’s interpretation of the Foundational Five will differ!

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

Now that we’ve covered the basics, let’s delve into the specifics.

Protein

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

It’s an essential macronutrient to include in every meal for numerous reasons. From aiding in satiety post-meals to facilitating digestion, muscle and tissue synthesis, and immune health, it’s evident that protein is crucial.

Protein also constitutes every cell in our bodies, including those that form our skin, hair, nails, muscle tone, digestive tract, and much more. Given that protein is involved in every cell within our body, it’s essential to consume adequate amounts and, if possible, opt for high-quality sources.

Nutrition studies indicate that consuming protein at every meal, particularly at breakfast, can lower the hunger hormone ghrelin and enhance feelings of fullness. Depending on your preferences, your protein selections may encompass plant-based sources, animal-based sources, or both!

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

When purchasing animal-based proteins, seek options labeled as organic, 100% grass-fed, wild-caught, sustainable, and humanely raised to ensure a good choice.

If visiting the butcher, inquire about sourcing and specify what you’re seeking for the best quality!

Fat

Moving on to fat. Generally, we’re referring to unsaturated fats here, although there are exceptions to this broad statement.

Unsaturated fats primarily consist of plant-based and seafood-derived fat sources. Think of extra virgin olive oil, olives, avocado oil, avocados, nuts, seeds, nut butter, salmon, tuna, mackerel, and sardines. We also endorse coconut and coconut oil, which is technically an unsaturated fat but an exception to this overarching guideline, and you can read more about it here.

In meals, fats are vital for fullness (or satiety). While protein contributes to this, fats play a primary role.

Omega-3 fats, found in fatty fish and some plant sources, have shown to enhance cardiovascular health and support brain function.

They are also critical for proper nutrient absorption since certain vitamins (A, D, E, and K) are fat-soluble, necessitating a fat source for their absorption. These are the vitamins that maintain our brain health, cell function, hormonal balance, tissue health, and keep our skin, hair, and nails in good condition.

Adequate fat intake is essential for organ insulation as well as cellular and hormonal well-being.

Those are merely a few reasons why it’s crucial to consume healthy fats on a daily basis.

Carbohydrates

Technically, when analyzing the nutritional composition of carbohydrates, we identify three subcategories, so let’s delve into those to keep this information in mind.

Glucose serves as the body’s primary energy source. Our brains, muscle tissues, and cells utilize various carbohydrate types as they convert into glucose for energy, albeit in different proportions and amounts.

1. Sugars: short-chain carbohydrates that are readily digestible. Examples include honey, maple syrup, fruit juices, and added sugars. 
2. Starches: Commonly known as starches, whole, or complex carbohydrates, which all signify the same thing. These consist of long chains of glucose molecules linked together, which are subsequently broken down into simple sugar units. This category includes bread, pasta, potatoes, peas, and beans.
3. Fiber: Often referred to simply as fiber or non-digestible carbohydrates. Fiber is found in all fruits and vegetables, whole grains, peas, and beans. Unlike other carbohydrates, we do not digest fiber; it travels through our digestive system undigested.

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

Starchy Carbohydrates

Starchy carbohydrates are what you envision when you think of carbohydrates. This category provides energy, which is why they’re crucial to include in every meal.

For starchy carbohydrates, consider options like potatoes, quinoa, rice, bread, peas, pasta, beans, corn, and fruit. All these foods deliver ample vitamins, minerals, energy, and fiber, which are vital for our energy, digestive health, heart health, hormonal balance, and hunger regulation.

Added bonus for soluble fiber

One of our core whole foods we advocate for incorporating into most meals is beans! Beans and legumes provide a superb source of whole-food carbohydrates, soluble fiber, minerals, and a bit of protein. Furthermore, beans are incredibly versatile, tasty, accessible, and economical.

If beans don’t appeal to you, consider other sources of soluble fiber like vegetables, chia seeds, sweet potatoes, broccoli, pears, figs, carrots, flax seeds, oats, or barley that fall within the Starchy and Sugary Carbohydrate element.

Soluble fiber nourishes beneficial gut bacteria, supporting healthy digestion and gut microbiota, potentially reducing the levels of hunger-stimulating hormones produced by the nervous system that can rise due to stress, food restriction, or yo-yo dieting.

Non-Starchy Carbohydrates

On the other hand, non-starchy carbohydrates (fiber) don’t significantly contribute to energy levels. These carbohydrates are recognized more for their fiber, prebiotics, vitamins, and minerals.

When you think of non-starchy carbohydrates, envision greens and vegetables! These encompass your leafy greens like arugula, kale, and romaine, along with vegetables like Brussels sprouts, bok choy, tomatoes, cucumbers and many others.

Fiber is crucial to any diet as it helps balance cholesterol levels in the blood, regulates bowel movements, stabilizes blood sugar levels, governs your satiety, lowers the risk of certain cancers, reduces diabetes risk, and aids digestion overall. 

These plant foods should form the foundation of your plate — the more, the better! Their fiber and water content help to keep you satiated and provide your body with the necessary nutrients for healthy digestion.

Flavor Factor

Last but definitely not least, we arrive at the flavor factor. This is the enjoyable aspect!

Your flavor factor could be a sauce or mustard, herbs, spices, or seasonings — anything you like to incorporate when cooking or preparing food to enhance flavor and even nutritional value.

Yes, herbs and spices improve the taste of meals, but they’re also loaded with antioxidants that promote wellness from the inside out.

If you’re just starting on your culinary journey and familiarizing yourself with seasonings and spices, check out this guide for some fundamental insights!

Foundational Five Portion Sizes

Now that we’re aware of what to include in our Nourish Meal Template using the Foundational Five, how much of each nutrient should we aim to use?

In reality, portion size varies by individual. That said, we have a starting point for you.

Begin by focusing on integrating a serving of each of the five components into every meal. Similar to the instruction we receive as dietitians with the plate method, this emphasizes vegetables since most Americans do not consume enough on a daily basis. Generally, your plate should somewhat resemble the following illustration:

However, keep in mind that portion sizes will vary based on individual needs and nutritional goals.

From a mindful perspective, you can start with these general guidelines, then gradually adjust based on your personal hunger and satiety signals. If you’re unsure about how to tune into your specific body’s needs for portion sizes, watch our free workshop that delves deeper!

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

Let’s get started!

First, if you haven’t done so, download the Nutrition Stripped Guide for Creating Healthy Eating Habits to access steps and practices that will simplify the maintenance of these healthy eating habits!

Then, check out some of our favorite recipes to get acquainted with the Foundational Five way of eating and try one during your next meal prep session.

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 

Apply 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 strive to incorporate the Foundational Five into every meal; however, we are human, and especially as you begin learning this system, expecting to achieve that overnight isn’t realistic. Instead, identify one meal of the day where you think you encounter the most difficulty. Try integrating the Foundational Five into that meal and see how it works!

Also, remember that based on your specific nutritional goals, health contexts, medical histories, allergies, or intolerances, this guideline may need to be tailored to fit your unique needs. Participants in our Mindful Nutrition Method™ program can add individualized coaching for personalized recommendations concerning these matters.