Finding the right foods to fuel your day can be challenging. Improper nutrition can lead to low energy levels and increased snacking. If this sounds like you, you’re not alone.
However, feeding your body the right nutrients daily will keep you satiated and energized. Whether you're gearing up for a workout, managing a busy workday, or simply trying to stay active, knowing what to eat—and in the right proportions—can make all the difference.
In this post, we’ll explain the performance plate and its benefits. Then, we’ll explore its components and discuss how to customize one for your needs. Let’s get started!
What Is a Performance Plate?
Unfortunately, many people don't know how to eat in a way that keeps them energized, satisfied, and ready to tackle whatever comes their way. This is where the Performance Plate comes in.
The performance plate is a visual, strategic approach to nutrition that emphasizes fueling your body with the right balance of nutrients. It guides you to make the most of every meal by focusing on the right mix of food groups to keep your body at peak performance:
Plus, it’s not just for athletes. Following a performance plate can maximize energy, endurance, and overall performance throughout the day for everyday people looking to live a healthier life. When you give your body the fuel it needs, you can boost energy, increase overall mood, and enhance your lifestyle.
Components of a Performance Plate
A standard performance plate consists of three main parts: colors, protein, and carbs. Additionally, healthy fats and hydration have a role in a standard plate. Let’s take a closer look at the components of a typical performance plate and suggested ratios for the everyday person.
1. Fruits and Vegetables (Colors): Power up with Nutrients
First, you’ll want to fill half of your plate with a variety of colorful fruits and vegetables. The natural sugars in fruits can provide a quick energy boost, while the fiber in vegetables helps sustain that energy by slowing digestion.Â
Plus, fruits and vegetables contain vitamins, minerals, and antioxidants that help reduce inflammation, support immune function, and keep your energy levels steady. Moreover, they’re low in calories and packed with fiber.
2. Grains: Your Energy Foundation
Then, you’ll fill a quarter of your plate with whole grains. Grains are your body’s primary source of carbohydrates, crucial for fueling both mental and physical activities. Whole grains, like brown rice, oatmeal, and quinoa, release energy slowly, helping you stay powered throughout the day.Â
They’re called whole grains because they contain the entire grain kernel, including the bran, germ, and endosperm. Choosing whole grains over processed grains provides more fiber and nutrients. That’s because processed grains are milled to remove the bran and germ.
Therefore, refined grains, like white bread and pasta, are left with little nutritional benefit. They may provide quick energy but can lead to energy crashes later.
3. Protein: Building and Repairing Your Engine
Next, you’ll fill a quarter of your plate with lean protein, such as chicken, turkey, beef, or fish. Protein is crucial for muscle repair, recovery, and overall body maintenance.
Whether you’re lifting weights, running a marathon, or simply navigating a hectic day, protein helps keep your body strong and resilient. It also plays a role in maintaining satiety and preventing hunger pangs that can disrupt your focus and energy.
4. Healthy Fats: The Long-Lasting Fuel
You’ll also want to include a small portion of healthy fats with your meals. Fats are a concentrated source of energy that your body can tap into during longer periods of activity or when carbohydrate stores run low.
Healthy fats, such as those from avocados, nuts, seeds, and olive oil, also play a key role in brain function and hormone production. Incorporating them in small amounts (generally one ounce) will give your body extra fuel to get through your day.
5. Hydration: The Essential Ingredient
Staying properly hydrated is crucial for optimal performance, supporting everything from cognitive function to physical endurance. That’s why you should pair each meal with a hydrating beverage, like water or milk.
While drinks like coffee and tea are water-based, their caffeine content can have a diuretic effect. Drinking them may increase urine production and cause your body to lose more water.
Dehydration can lead to fatigue, decreased focus, and impaired muscle function. Yet, drinking water throughout the day will keep you hydrated and help maintain peak performance.
How to Build Your Performance Plate
Your energy needs vary based on your lifestyle and activity level. While someone who trains light can generally use the ratios discussed above, someone who works out harder should adjust their plate to accommodate their workout style.
For example, you’ll want to increase your intake of whole grains and starchy vegetables, like sweet potatoes, peas, and butternut squash, to fuel your efforts on high-intensity days. Then, focus more on vegetables, lean proteins, and healthy fats on rest days:
It’s also important to listen to your body’s signals and adjust portions to match your energy needs. If you feel sluggish, consider adding more carbs; if you’re constantly hungry, you might need more protein or fats.
If you need help getting started, a nutrition coach can design a performance plate for your lifestyle. Our registered dietitians can customize a meal plan based on your goals to get the most out of your diet and fuel your life.
Get Started with a Dietitian
The Performance Plate is more than just a guide for balanced eating—it’s a strategy for achieving your best, day in and day out. Whether you're preparing for a big game or a demanding workday, the Performance Plate can help you optimize your nutrition and stay energized for peak performance.Â
If you have any questions or want personalized guidance, schedule a consultation with our registered dietitian to ensure you're fueling properly and meeting your unique needs.
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