Girl dinner: Cute trend or nutritional trap?
By now, you’ve probably seen it on your social media feeds: a plate that looks more like snacks thrown together than an actual meal. Cheese slices, some crackers, a handful of grapes, maybe a pickle or two, charcuterie, popcorn—elements of a snack but labeled a meal.
I’ve been making these plates for years, bits and bobs found in the refrigerator, leftover cheese from a dinner, leftover kids’ snacks, all put together to satisfy all cravings for sweet and salty. The internet gave it a name: a “girl dinner.”
The idea of a girl dinner is to put together meals without thinking of cooking, without thinking of nutritional value or balanced diets. A girl dinner reflects that, sometimes, we are okay to eat whatever we can grab (but make it cute) and that this is all acceptable. The popularity of the term is a testament that women around the world felt validated by this way of eating.
I’ve been tracking my health, as many do, with a ring. The ring tracks my heart rate, activity, sleep recovery, menstrual cycle, and pretty much most things about my body. Since I sleep early and wake up early, it turns out that it’s best for me not to eat anything after 5 p.m. so that my heart rate can slow down and I can fall into a deeper sleep for longer.
Come 4 p.m., I have been finding myself in front of the refrigerator making girl dinners. In reality, it’s finding whatever little bits of things I can eat before my meal cut-off that satisfies my craving for salty, sweet, and sour. And before anyone asks why so early, I like to be in bed at 8 p.m. if I can.
As cute as they look, most girl dinners photographed and posted online aren’t nutritionally sound. Most are heavy on carbs and fats but light on fiber and protein. They’ve taken the “eat for what you crave” to a new light. For those who are choosing to eat these small meals, there’s a way to balance it out, to make sure these snack-like meals keep you full for a long time while satisfying your cravings.
Protein is needed for satiety, fiber for digestion (preferably from something fresh), and a variety of sources of vitamins and minerals. Just because the girl dinners are aesthetically pleasing, it doesn’t mean we need to lose the nutrition.
With a few simple tweaks, it’s easy to create a cute and balanced plate that is TikTok-worthy. Even in a girl dinner, I like to follow the principles of a planetary health plate, where veggies, fruits, legumes, seeds, and nuts take center stage.
Protein: 10 to 20 percent of your plate, in the form of hardboiled eggs, chicken strips, tuna, smoked salmon or hummus, or even slices of baked tofu.
Veggies as much as you can: A small salad or a variety of crudités add color, flavor, and crunch to your plate. Cucumbers, broccoli, sliced raw sayote (so sweet by the way), singkamas, bell peppers, and carrots, all make satisfying additions to your plate. The fiber in these veggies also helps you feel full.
Fruits: One portion, especially if it’s late. Your little boost of sweet and tart in the form of sliced fruit, dried fruit, berries, or fruit chunks.
Fats: A handful of seeds and six to eight nuts. Seeds, nuts, and even some dark chocolate are great to keep you full. Sometimes, a tiny bite-sized baked good is okay to satisfy a craving.
The girl dinner is reflective of how women in general relate to food. Small, bite-sized portions that hit all the right notes but still dainty enough to be considered demure. This sparks another conversation that speaks to social pressures women face. While it’s all at once liberating not to have to slave away in front of a stove, the small portions also speak to the restraint many put on themselves of “watching what you eat.” I’ve had too many conversations with women about the guilty pleasures they have with treats and snacks, and have had these conversations for far too long.
At the end of the day, calories in and out and the right balance of nutrients are what matter. Eating junk and eating out often alters your taste preference for food that is highly seasoned, leading to more sodium and oil in your diet. Creating healthy (or unhealthy) tastes is what eating patterns are all about. The label of a “girl dinner” somehow justifies the combination of a salty snack with a salad and a bit of chicken.
At the same time, a girl dinner is what you make of it. Is it a full-on meal, a snack or a little treat for yourself? At any rate, a balanced, healthy meal never hurts anyone. At the end of the day, balance is the key to your plate and your mindset. Let your taste buds enjoy the flavorful chaos on your plate while boosting the nutrients in your body. The ultimate girl dinner, after all, is one that’s good for your body and soul.
Girl dinner favorites
• Protein: Turkey breast, smoked salmon, baked tofu, hummus, bean dip, cottage cheese, yogurt, eggs
• Fat: Avocado, nuts, seeds, a dollop of cream, cheese
• Veggies: Carrots, raw sayote, singkamas, bell peppers, zucchini, fennel, string beans, beets, olives, cherry tomatoes, lettuce, arugula, sprouts
• Carbohydrates: Popcorn, crackers, sweet potato, baby potatoes
• Sweet treats: Mini cupcakes, cookies, chocolate squares
