Use daily food shares as simple inspiration and compose balanced meals (such as savory oatmeal topped with protein and vegetables) to adapt to each person's unique nutritional needs.

noli's read

The recommendation to personalize one's diet rather than copying someone else's plates is very relevant, as individual nutritional needs vary significantly. In terms of meal composition, combining oatmeal with a source of protein (such as an egg) and vegetables is based on solid foundations. Indeed, a systematic review by Clark and Slavin (2013) shows that the soluble fibers in oats significantly increase satiety. Furthermore, a meta-analysis published in the Journal of the Academy of Nutrition and Dietetics (2016) confirms that protein improves appetite regulation. Finally, a randomized controlled trial (RCT) published in the Journal of the American College of Nutrition (2015) demonstrated that whole oats prolong satiety and reduce subsequent food intake compared to industrial cereals. This advice to combine fiber and protein for daily energy is therefore scientifically sound.

the sources

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