Understanding Girls' Dinner: Balance and Health

 If you've been on TikTok in the last month, you've probably heard the "it's my food" sound. I call it the girl food.” TikTok creator Olivia Maher coined the term, but creator Karma Carr launched the song and the popular jingle morphed into a hashtag  used on 945  

. If you don't know, a "girl dinner". is basically a plate of small appetizers or an adult lunch that should be a complete meal. Typical dishes include leftover pasta, a few slices of salami, a piece of cheese and maybe a biscuit.Some "girl meals" were as simple as a bowl of cereal or hummus with crackers. 

 "Some might call it a personal sausage plate, but I envision it more as an embellished snack plate," says Lauren Twigge, MCN, RDN, LD. "Although the concept has been rejected, 'girl dinners' can be a convenient way to prepare balanced meals for one person, utilize leftovers and add  color [to the plate]." 

 But what exactly does 'girl dinner' mean? and is it healthy? We hired two nutritionists to break  the trend, explain the potential health benefits and risks, and teach us how to make sure our "girls' meals" are sustainable.

 Pros and Cons of Girls Dinner ; 

 Girls Dinner is, at best, an intuitive form of  eating. "The beauty of this trend is that you're free to add different ingredients to your dish, even if they don't typically complement each other in a traditional recipe," says Mackenzie Burgess, RDN, Registered Dietitian, Nutritionist and Recipe Developer. at Happy Choices. "It's a great way to combine foods and reduce waste by using  leftover foods that you have on hand." 

 Many women (and men) wish for something simple at the end of a busy day. So sometimes all it takes is grabbing a small plate of your favorite foods and kicking  your legs, and experts agree that's perfectly fine.There's nothing wrong with the occasional "girl meal," but when it's part of your weekly routine, a restrictive trend, or a meal full of heavily packaged and processed foods,  it becomes a problem. Burgess says it really depends on what's on your plate, or "girl food"; is it healthy (or not)? Overall, most people should aim for 2,000 calories a day and eat about 500 to 700 calories  at dinner, Burgess says. "While this is just a starting point, and each person's calorie needs can  vary wildly, if you fill your plate with just a handful of chips or a scoop of PB, you probably won't be fully nourished," she says. 

While “girly dinners” can be a hassle-free and aesthetically pleasing way to eat out, people should keep in mind that some of the dishes offered online may be too low in calories or lack essential nutrients. An obvious disadvantage of "girl food" is the scarcity of dishes, which can lead to comparative thinking or encourage disorder or malnutrition. Someone accidentally scrolling through their social media feed might think that a meager collection of veggies (with no protein or fat source) is a regular 

 meal and try to mimic a similar serving that might not suit the needs suitable for his body. 

 "Instead, make sure you tailor your meal based on your personal hunger level and nutritional needs for the day," says Burgess. “If you need help determining the right amount of calories, ask a nutritionist for advice.

 The Dangers of Eating Disorders 

 While the trend claims to be harmless and to offer a way for women to effortlessly prepare meals, some have warned that the glamorization of these small meals could be disguised as an eating disorder. In fact, some users have even featured a can of soda or  a regular hamburger bun as a "girl's dinner." 

 In some cases, this trend favors women choosing their own dinner rather than sitting down to enjoy a nutritious and balanced meal. Over time, this can have a negative impact on their relationship with food. Eating too few calories can lead to weight loss, and not eating enough calories at mealtimes can also lead to reduced feelings of fullness and therefore overeating.

 "Eating enough calories and eating a mix of different food groups is extremely important, especially for young women," says Twigge. "Food gives the body the energy it needs to carry out all  daily activities, visible and invisible." 

 Another concern is the promotion of sparing nutrition in "girl food"; They are often accompanied by a glass of wine and the canvas. 

 "It's always better to pay more attention to the food than the screen," he says. "It allows you to  enjoy your food to the fullest, eat a little slower and be more mindful about your food."Not to mention that drinking a glass (or two) of wine on the way to dinner isn't necessarily a healthy behavior. 

 Of course, conversations about food and nutrition are extremely verbose, and it's important to remember that what may cause an eating disorder in one person may not cause another person. Also, there's nothing wrong with taking inspiration from some of the best examples of understated, balanced, and tasty "lady foods," but that can become problematic when comparing body and calories. "If you've ever had disordered eating thoughts or behaviors, it's best to avoid the triggers and consider limiting your screen time or cutting out on girl dinner movies altogether," says Burgess.

How to Prepare a Balanced Girls Dinner 

 For optimal energy and general well-being, it is important to eat enough nutritious foods at lunchtime and throughout the day. Research shows that adequate intake of vitamins and minerals such as calcium, iron, vitamin D and omega-3 fatty acids  is crucial for maintaining hormonal balance, reducing the risk of anemia, promoting bone health and regulating mood, among other things. 

 

 If you're embracing the girl dinner trend, it's important that your plate has a balanced amount of protein, carbohydrates, vegetables and healthy fats. Because dinner is often the most important meal of the day, Burgess says, it's important  to fill your plate with plenty of each ingredient to help you stay full longer. 

 

 The "wife dinner" he recently prepared included: 1 cup  sliced ​​colored peppers (veggie), 1/4 cup creamy guacamole (healthy fat),  chicken sausage (protein), and 2 Medjool dates (carbs). Peanut Butter Filling (protein and healthy fats).However, if you're looking for a plan for making a "girl's meal," Twigge says you should see: ½ plate of color (usually fruit or veg), ¼ plate of high-fiber carbs, and ¼ plate of protein. "I also like to add an option that contains fat as a sauce, snack, or dressing to round out the dish and ensure there are enough calories to stay full and satisfied," she says. 

 

 Here are her recommendations: 

•  Color: Carrots, cucumbers, peppers, celery, tomatoes, blueberries, pear slices, papaya, or  salad dressing 
•  
•  High-fiber carbs: Whole-wheat bread, high-fiber crackers, whole grain tortilla chips, rice, pita, whole-wheat pasta with Olive oil and parmesan, plantain chips, beans, or legumes 
•  
•  High-quality protein:  milk, beef jerky, hard-boiled eggs, toasted edamame, cottage cheese, Greek yogurt, grilled sliced ​​chicken, cheese slices, and deli meats 

 

 Fats for dips, snacks, or side dishes: nuts , guacamole, peanut butter, hummus, or olive oil, as well as balsamic vinegar drinks such as cow's milk (plain or flavored), milkshake milk, or green juice. A simple glass of water or a can of seltzer is also great for  hydration. 

 

 “Girls' meals” are not in and of themselves deprivation.Women have long believed that food is their enemy, but the trend is to celebrate the simple pleasure of snacking or eating. However, it is important to remember that your body needs to be nourished with quality ingredients and foods. 

 

 "If you want to make your own 'girl food,' make sure it's tailored to your  hunger  and calorie needs," says Twigge. "If you see an example online that  seems small to you, remember that you are still in control of what lands on your plate. You can add protein, fiber, and colors to make your "girl food" both filling and nutritious."