How To Build A Balanced Plate
- Taryn Shank
- Mar 10, 2021
- 3 min read
Updated: May 3, 2021
Putting together a balanced plate can create a lot of stress and confusion for many people. Let me help you make meal times more relaxing, enjoyable and nourishing with my go to way to build my plate that keeps my body nourished and satisfied.
I believe you should eat complete meals that keep you nourished with foods that allow you to thrive, keep blood sugar balanced and help avoid mindless snacking throughout the day. How do we accomplish this?
BY BUILDING BALANCED PLATES AND ADDING INTO YOUR LIFE!
What goes on a balanced plate?
Protein, greens, good carbs (fiber) & healthy fat!
Ultimately, a balanced plate helps keep your blood sugar balanced and your body satisfied. Focusing on keeping your blood sugar balanced will help prevent spikes and crashes that can cause hormone disruptions, weight gain, diabetes and more. Keeping your body satisfied will help you snack less, have more energy and be able to listen to your bodies cues easier.
Lets talk about the importance of each nutrient on your balanced plate.
PROTEIN:
Lean protein should consist of 1/4 of your plate. Protein builds muscle and helps curb cravings. Not to mention, protein breaks down into amino acids that are the building blocks for every single cell in the body. Protein is pretty essential for all functions of the body. And if you're not getting enough its likely your body isn't working properly and you're not feeling too good. So lets up that protein!
protein options: chicken, eggs, turkey, duck, bone broth, venison, beef, lamb, fish.
vegans protein options: nuts and seeds, legumes, spirulina. Hemp seeds are one of my favorite forms of vegan protein.
GREENS:
I always aim for 1/2 of my plate to consist of colorful vegetables. Focus on ADDING color into your plates in the form of veggies. I actually form my meals by thinking of which veggies I'm going to use and then build the meal from there.
Greens are extremely nutrient dense, detoxing and hydrating. Greens provide our bodies with important phytochemical that release antioxidants and enzymes to attack free radicals in the body and fight inflammation. Leafy greens, veggies deep in color and herbs are some of my favorites to add onto my plate. Just think COLOR
GOOD CARBS / FIBER:
Aim for 1/4 of your plate to consist of good carbs with high fiber. Good carbs provide energy and is the primary source of fuel for our brains, the fiber found in good carbs can help improves digestive health, gut health and nutrient absorption which will support your gut microbiome.
Carb/fiber options: fruit, sweet potatoes, quinoa, chickpea pastas, brown rice, squash, starchy veggies.
HEALTHY FATS:
focus on getting 1-2 tbsp of healthy fats per meal. Good fats are great for brain health, hormones and keeping you fuller longer!
Fat gets a bad name from the misinformation spread over the past few decades but healthy fats are a great way to support weight loss naturally and they support blood sugar balance.
fat options: Avocados, extra virgin olive oil, grass-fed butter or ghee, nuts and seeds. (again, I love hemp seeds). Avocados are one of my favorite foods and are extremely nutrient dense! Add 1/4 avocado to your breakfast and lunch and see how good you start to feel!
To recap: my formula for a balanced plate consists of 1/2 greens/colorful veggies, 1/4 part lean protein, 1/4 part healthy carbs and fiber and a little bit of healthy fat!
Play with this formula and find foods that work for you that you actually ENJOY! Health is no fun if you're not enjoying what you're eating! If you need help figuring this out, lets chat! Book a free consultation HERE.
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