That’s not to say that nutrients aren’t important. Because they are. They’re very important. But nutrients are only one of many parts to a complex story.
Take my beautiful salade composé pictured above. There is so much more going on than a string of numbers can communicate.
Let’s look at the nutrition facts first: 660 calories, 48g fat, 8g satfat, 660mg sodium, 30g carbohydrate, 8g fiber, 6g sugar, 26g protein.
Here is the list of ingredients: arugula, chickpeas, tuna, cucumber, tomato, egg, farro, red cabbage, parsley. All artfully arranged or “composed” on plate and generously dressing with a classic vinaigrette.
Those chickpeas were home cooked with salt from a heirloom variety. But I had many other options. Canned, drained, or rinsed. And how old were the chickpeas because age really does make a difference when you’re cooking chickpeas from scratch.
The tuna pictured above is Tonnino, a branded product imported from Italy. Again, there are many options to choose from. Is it domestic or imported. Line caught or net caught. Skipjack or yellowfin or albacore or one of the lesser known species. Jared or canned or fresh.
As for the vegetables, one thing for sure is they were imported from some warmer part of the country because here in the northeast planting doesn’t get started until May. Probably not USDA organic either because my Italian green grocer believes “organic” is a scam and tells me his customers don’t want to pay extra for the label.
Eggs are from pastured hens that are free to roam, weather permitting. The farro is grown here but I’ve used farro imported from Italy and it’s very tasty. Finally my classic vinaigrette is made with a certified branded dated olive oil from California and a distinctive sherry vinegar imported from Spain and salt.
Ingredients always generate so many questions and it’s hard to believe your choice of ingredients doesn’t impact the healthiness of the plate independent of those nutrition facts noted above.
SO WHAT EXACTLY MAKES A PLATE HEALTHY?
That’s a good question and the answer all depends on who is looking at the plate.
If you’re the FDA, you’ll gauge “healthiness” on milligrams of sodium, the ratio of saturated fatty acids to unsaturated fatty acids, and the respective percentage contributions of certain essential nutrients to established reference values per day. I understand how to run those stats and am happy to explain the calculation in detail.
If you’re the USDA, you’ll gauge “healthiness” on cups of vegetables, ounces of protein, grams of saturated fatty acids and milligrams of sodium with bonus points for whole grains and fish. Again, I know how to run those stats and can explain in detail.
I’m just not sure, however, that explaining in detail is helpful. I’ve tried in the past and most folks go glassy eyed.
And I’m also not sure my explanations answer the question of whether of not the plate is healthy. The folks who believe low fat is healthy won’t like the fact that 65% calories come from fat and 11% calories come from saturated fat. Vegans won’t think the plate is healthy because of the tuna and egg. Carnivores won’t think it’s healthy because there’s no meat. Keto enthusiasts will reject the plate because of the grain. The organic crowd will reject the plate because my vegetables are conventional. So you see, it all depends.
Maybe someday researchers will figure out how to reflect all the radiant complexity in my salad with a single healthy symbol. But for now it makes more sense to my simplistic mind to source my ingredients carefully, go with my gut, check the nutrition facts, and retain at all times a healthy dose of common sense.