Upgrading Your Plate: How to Improve Your Food Quality
Acacia, Ryann, and Jess Gordon dive into the real meaning of food quality and how small, practical changes can upgrade your meals. From frozen veggies to “dinosaur time” spinach hacks, they break down budget-friendly swaps and myth-busting advice to help you fuel better without sacrificing enjoyment.
BLACK IRON RADIO EP. 279:
Upgrading Your Plate: How to Improve Your Food Quality
Acacia, Ryann, and Jess Gordon talk about food quality and how to upgrade your plate without giving up pizza, ice cream, or fun. They cover nutrient density vs. calorie density, realistic protein hacks, budget-friendly swaps, and why balance and moderation (not perfection and restriction) are the key to better energy, recovery, and performance.
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When most people hear “food quality,” they think of boring chicken and broccoli on repeat, or cutting out ice cream forever. That’s not what we’re about. At Black Iron, upgrading your plate means making smart swaps and realistic tweaks that help you feel fuller, recover better, perform stronger, and still enjoy your food.
Acacia sat down with Ryann and Jess Gordon to unpack what food quality really means and how you can actually make it work in your real life—not just on paper.
What Food Quality Really Means
Food quality comes down to nutrient density. Think: a baked potato versus a bag of chips. Both are potatoes. Both have calories. But one brings you fiber, potassium, and vitamin C, while the other just delivers crunch and salt.
And let’s clear this up—processed doesn’t always mean bad. A chicken breast is technically processed. Ultra-processed is more like chicken nuggets. Both have protein, but one has more additives, less nutrient value, and way more sodium.
The point? Balance convenience with nutrient-dense foods. You don’t need to be a food purist to eat well.
Practical Swaps to Elevate Your Plate
Frozen veggies are your friend. They’re picked at peak freshness, packed with nutrients, and don’t go slimy in the back of your fridge.
Upgrade your protein smartly. Blend cottage cheese into pasta sauce or swap Greek yogurt for sour cream to sneak in more protein.
Make carbs work harder. Whole grain breads, Ezekiel toast with eggs, or even zucchini noodles can give you more nutrients without sacrificing taste.
Have fun with veggies. From “dinosaur time” (rolling up spinach and eating it raw) to sneaking zucchini into smoothies or sauces, sometimes you just have to trick yourself like a toddler.
Budget-Friendly Food Quality
Eating well doesn’t have to drain your wallet. Try:
Shopping seasonal produce or local farmer’s markets.
Buying in bulk and freezing meat and veggies.
Opting for canned fruits/veggies in water instead of syrup.
Making staples like granola or jam at home to save big.
Sometimes, it’s not about buying fancier food—it’s about storing and prepping smarter.
Busting the Myths
Myth: Organic = better. Not always. If you’re buying fruits and veggies, you’re doing amazing—organic or not.
Myth: Processed = poison. Frozen broccoli, pasteurized milk, canned beans—all technically processed, all still nutrient powerhouses.
Myth: Perfect plates = progress. It’s not about never eating pizza again. It’s about an 80/20 balance—nutrient-dense most of the time, fun foods guilt-free the rest of the time.
Small Swaps That Add Up
You don’t need an overhaul—just start slow. Add a veggie to one meal a day. Try a new fruit at the farmer’s market. Replace one snack with something higher in protein. Build balanced plates that cover protein, fiber, fat, and color, and do it in a way that actually works for your lifestyle.
At the end of the day, upgrading your plate isn’t about restriction—it’s about building meals that support your energy, performance, mood, and goals.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
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