Until now, you’ve been learning about your nutrient needs in terms of an entire day’s worth of food, but you might still struggle to put individual meals and snacks together. Meal planning is all about balance in flavors, textures, and nutrients.

Table 5.6 can help you create satisfying meals that reflect this kind of balance—choose at least one food from each of the three groups at every meal! Refer to specific food group sections for more details on the types of foods that provide more nutrients for fewer calories. read more »