The concept of “kibble,” typically associated with animal feed, has inspired a new phenomenon for humans. Today, meals-in-a-bowl that combine proteins, vegetables, sauces, and grains in one dish are everywhere. It’s an animal phenomenon that’s going viral on social media. In the meantime, dietitians are weighing in on its nutritional value, practicality, and potential pitfalls. Academics such as Emma Laing and Wan Na Chun underscore the importance of variety, convenience, and health. They provide some great tips on how these meals can easily be incorporated into a healthy balanced diet.
Emma Laing, PhD, RDN, LD, directs the undergraduate dietetics program at the University of Georgia. Additionally, she is a national spokesperson for the Academy of Nutrition and Dietetics. She is an ardent advocate of meal patterns that feature vegetables and legumes. In addition to other important nutrients, these foods provide the fiber that so many Americans lack. Laing notes that one-dish meals can simplify meal planning and offer diverse nutrition, making them appealing for those looking to streamline their cooking routines.
Nutritional Balance in One-Dish Meals
One-dish meals provide an opportunity to make meal planning easy by incorporating multiple food groups into one dish. This method improves people’s intakes of a wider range of nutrients. Most importantly, they can do this without having to engage in intricate recipes or cooking several meals at once.
Laing is passionate about ensuring whole foods are a big part of these meals. “Rotating through a variety of foods with each meal prep, including whole grains, legumes, seafood, spices, and oils like extra virgin olive oil would improve palatability and nutrient diversity,” she states.
There’s a catch, according to dietitians—just because something’s a one-dish meal doesn’t mean it’s healthy. Despite being more nutritious overall, it’s very important to focus on making sure they’re culturally relevant and meet people’s energy needs. Laing cautions that a single dish approach might not provide enough calories. This is even more the case for athletes, who may require increased energy availability.
“If people are inspired to add foods to their diet that they do not normally eat by following this trend, this could be a good move to add variety to their plate and fill nutrient gaps,” – Emma Laing, PhD, RDN.
Moreover, Wan Na Chun, MPH, RD, CPT, points out that the amount of sodium in these meals must be considered. Because active people are sweating out sodium, they might need more salt in their diets to make up for the loss.
Practicality and Preparation
The appeal of one-dish meals goes beyond nutrition. They’re a huge time saver, perfect for those with crammed schedules. Getting into the habit of making a big-batch simple one-dish meal can help save some of that mental energy often wasted on complex meal planning.
Chun points out that these types of meals make it easier to regularly reach nutritional targets. “It can make it easier for people to consistently hit their nutritional goals, primarily if they aim for specific macro ratios or calorie counts,” she explains.
That being said, it’s important to adopt this move towards plant-based diets with care. Plus, some people experience digestive distress when they first switch to a different diet. This is particularly the case if your body isn’t accustomed to the new ingredients or meal compositions.
“Eating the same foods for long periods can lead to boredom, dissatisfaction, and even nutrient gaps if the meals aren’t properly balanced and varied,” – Wan Na Chun, MPH, RD, CPT.
Beyond flavor, Laing recommends that people think about food safety if making a big batch. The USDA advises that you always put your leftovers away in the refrigerator. Just be sure to use them within four days to lower your risk for foodborne illnesses.
Enhancing Acceptance Through Variety
What’s most exciting about the one-dish meal trend is its power to promote the inclusion of underrepresented food groups, namely fruits and vegetables. Social media creator @myfoodisme2 has successfully incorporated unflavored chopped veggies, chicken breast, tofu, whole grains and legumes into everyday meals. What she’s been doing is working and has been for more than five years! This simple, one-dish setup includes 19 nutrient-dense, whole foods that nourish and inspire.
Laing says that sometimes, just changing the texture of a vegetable will help make it more palatable. Mixing them in with other foods works wonders to lure in the fussiest eaters too. “Changing the texture of vegetables and mixing them with other ingredients could be a clever way to ‘hide’ them and increase their consumption among picky eaters,” she states.
Chun emphasizes how powerful language is when it comes to our food choices. The words we use about food are important,” she stresses, noting the impact that uplifting language describing the act of preparing meals can have on people’s attitudes and behaviors.
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