What is the 5-4-3-2-1 Method?

This framework guides you on how many items from each food group to add to your cart, making it easier to plan meals and snacks. We’ve adjusted the original values to serve 2-4 people.

●     5 vegetables

●     5 fruits

●     4 whole grains

●     3 proteins

●     2 dairy products

●     2 spreads/condiments

●     1 treat

Each week, you’ll buy five different vegetables, five fruits, four grains, three proteins, two dairy items, two spreads or condiments, and one fun treat.

Potential Health Benefits

●     Better Nutrient Balance
Different foods offer a variety of vitamins and minerals, so eating a wide range helps you get the nutrients you need.

●     Supports Weight Management
Filling your diet with whole, nutrient-dense foods can prevent overeating and support healthy weight management. The focus on nutrient-rich options makes it easier to limit calorie-dense, less nutritious foods.

●     Promotes Heart Health
High-fiber foods like fruits, vegetables, and whole grains help lower cholesterol and blood pressure, reducing the risk of heart disease.

●     Encourages Balanced Eating
The inclusion of a treat helps prevent deprivation, allowing you to enjoy your favorite foods in moderation and making it easier to maintain healthy eating long-term.

Sample Grocery List and Meal Ideas

Grocery List

●     5 vegetables: Spinach, cucumber, cherry tomatoes, avocado, bell pepper

●     5 fruits: Apples, oranges, grapes, melon, berries

●     4 grains: Whole wheat bread, brown rice, whole wheat pasta, whole wheat crackers

●     3 proteins: Chicken breast, salmon, eggs

●     2 dairy items: Nonfat yogurt, light string cheese

●     2 spreads/condiments: Peanut butter, hummus

●     1 treat: Dark chocolate squares

Meal Ideas

Breakfast:

●     Peanut butter toast with apples

●     Scrambled eggs with avocado and toast

●     Pepper egg cups with melon and toast

●     Yogurt with berries & peanut butter toast

Lunch:

●     Spinach salad with all the veggies, chicken or salmon, whole wheat crackers, and an orange

●     Salmon rice bowl with cucumber and grapes

●     Open-faced sandwich with hummus and veggies, paired with berries

●     Egg and avocado salad sandwich with raw veggies and an apple

●     Pasta salad with chicken, veggies, string cheese, and an orange

Snacks:

●     Peanut butter toast

●     Peanut butter with apple slices

●     Raw veggies with hummus

●     Fruit with a hard-boiled egg

●     Yogurt with berries

●     String cheese with grapes

Dinner:

●     Chicken and veggie pasta

●     Chicken fajita rice bowls

●     Snack plate with crackers, hummus, raw veggies, and grapes

●     Salmon stir fry with bell peppers

●     Salmon salad with brown rice

Final Thoughts

The 5-4-3-2-1 grocery shopping method is a straightforward way to kickstart healthier eating habits. By focusing on nutritious staples and allowing room for a small treat, this method helps you stay on track with your wellness goals while keeping grocery shopping and meal planning simple.

Looking for more guidance on how to eat nutritiously? We’d love to work with you! Reach us at (785) 560-2566 or admin@manhattannutritionclinic.com