Build a “picky plate” full of nutrition

It’s a rare meal where you can combine all your favorites and still have balanced nutrition. That’s where the “picky plate” shines.

It’s a meal that comes from the kiddies. Many parents have assembled an odd collection of foods for their children to try. It’s a little of this and that, adding up to a full, balanced meal.

The adult version could look like a mezze plate or a single-serve charcuterie board. It’s a way to combine the freshest fruits and vegetables with lean proteins and carbs to make it whatever you want it to be.

To make options healthier and more affordable, consider what’s available locally. Purchase fruits and vegetables in season close to the source, like at a farmer’s market. Your taste buds will thank you.

Tips for easy assembly

With unlimited combinations, assembling these meals could feel like a challenge. The key is to prepare elements ahead of time. Here are some ideas to get you started:

Prepare raw veggies

Do it all at once. Wash, slice and peel (if needed) vegetables like carrots, cucumbers, celery, edamame, broccoli, snap peas, radishes, mini peppers and mini tomatoes. Store them in containers in the fridge for easy assembly. Steamable frozen veggies are also a quick alternative to fresh.

Divide into portions

Cut cheese into cubes. Divide things like dips, hummus and cottage cheese into serving-sized portions.

Prep your protein

Weigh out portions of sliced turkey, ham, prosciutto, rotisserie chicken, etc. When you’re cleaning up dinner, portion leftover proteins into 3- to 4-ounce servings. Hard boil eggs and store them unpeeled until you’re ready to serve.

Batch roast

Fill a sheet pan with potatoes, sweet potato wedges, squash, peppers and onion to roast in the oven. These will be delicious additions to your plates. Store them in microwave-safe containers to reheat them when ready to eat.

Plan, plan, plan

Choose themed picky plates each week. Taking inspiration from Mexican, Italian, Middle Eastern or Asian cuisine allows you to purchase, season and prep accordingly. When planning dinners, think about what you can repurpose on plates. Leftover chili can become a dip or spread. Cube, skewer and sauce leftover meats. Incorporate extra couscous or rice into salads.

Get creative

The only rule about picky plates is that there are no rules. Create combinations that will satisfy and nourish you. Eat the rainbow by adding as many colorful foods as you can. Aim to make fruits and vegetables the stars of your plates. And watch your portion size when it comes to higher fat and calorie items, like cheese, bread or sweets.

Take inspiration from the following plates and then add your own flair.