Nourish the Nest Guidebook

NOU RI SH th eNEST

A GUIDE TO BALANCED

EATING

What is Nourish the Nest?

Nourish the Nest is a food-inclusive approach that recognizes the impact food has on physical health, emotional wellbeing, and community. This initiative promotes balancing your meals with nutrient-dense foods while making room for fun foods that build connections and provide additional enjoyment.

TO

MAKE EDUCATED CHOICES

Nutrient density is the measure of health-promoting nutrients available in foods relative to calories.

NUTRIENT DENSE FOODS ENERGY DENSE FOODS

UNDERSTANDING NUTRIENT DENSITY VS.

Foods that contain greater amounts of nutrients for growth, repair, and maintenance. Fruits, vegetables, whole grains, healthy fats, and healthy protein sources are considered nutrient dense.

Foods that contain greater amounts of saturated fats, added sugars, and sodiums.These are often highly processed foods with minimal inclusion of healthy food sources.

HOW TO USE THE ICONS

TO BUILD A BALANCED MEAL

Choose tier 3 & 4 foods frequently. Enjoy tier 1 & 2 foods in smaller quantities, less often.

TIER 4

Tier 4 foods meet most of the nutrient criteria and include healthy food sources like fruits, vegetables, lean proteins, healthy fats, and whole grains.

TIER 3

Tier 3 foods meet more of the nutrient criteria and usually include healthy food sources.

TIER 2

Tier 2 foods meet some of the nutrient criteria and usually contain added sugars, saturated fats, and/or sodium.

TIER 1

Tier 1 foods meet less of the nutrient criteria and contain added sugars, saturated fats, and/or sodium.

During mealtimes, aim for balance in every meal by filling half your plate with fruits and vegetables, one quarter with healthy proteins, and one quarter with whole grains or starchy vegetables. Remember to add fun food favorites for additional enjoyment as desired!

A DAY OF BALANCED EATING

BREAKFAST LUNCH

Omelet with vegetables, whole grain toast with avocado, fruit, and a glass of water.

Grilled chicken breast, rice and beans, mixed greens salad, and a glass of juice.

DINNER SNACK

Salmon, baked sweet potato, roasted vegetables, a chocolate chip cookie, and a glass of water.

Veggie sticks, apple slices, nuts, and a glass of water.