How To Build A Balanced Meal

 

Do you often have confusion as to what is considered a balanced meal? As a dietitian, I have found that this is very common, not only with my clients but also the majority of people who are not entrenched in the profession of nutrition like I am. The good news is that it is incredibly easy to build a balanced meal that is delicious, nourishing, and healthy. To achieve balance, your plate should have the following pieces:

Healthy Carbohydrates: Carbohydrates fuel the body with much needed energy. However, not all ‘carbs’ are created equal. Focus on healthy carbs that have had minimal to no processing. This ensures you are getting high quality nutrients and adequate fiber, which stabilizes blood sugar levels, decreases bad cholesterol, and improves digestion. Consume ½ cup to1 cup depending on your needs.

High Quality Protein: Protein is essential for building muscle mass, repairing tissues, and supporting neurological function. It also helps to suppress your appetite. Although most people consume more protein than what is required by the body, the type of protein sources typically consumed are high in saturated fat and harmful chemicals. Choose lean protein most of the time. Especially one that is free of hormones and antibiotics. A typical serving size is 3 ounces.

Healthy Fats: The concept that fat makes you fat is false. Healthy fats help to curb hunger and cravings, are involved in hormone regulation, support healthy brain function and improve your good cholesterol-which enhances your heart health. Examples of serving sizes are-1 oz. nuts, ¼ of an avocado, 1 Tbsp. of olive oil.

Variety of Vegetables: Vegetables are importance sources of many nutrients, and are especially rich in antioxidants. They help to boost your immune system, regulate digestion, and protect against certain diseases like heart disease and type 2 Diabetes. To tap into the unique health benefits, you should eat a variety of different colored vegetables. Aim for at least 5 cups a day.

For a simple hack on how to build a balanced meal. Choose one item from each column below.

 

HERE ARE SOME GREAT VISUAL EXAMPLES

 

1) Healthy carb- Garbanzo Beans

2) Protein- Garbanzo beans

3) Healthy fat- Avocado

4) Veggies- Kale, tomatoes, carrots

 

 

 

 

1) Healthy carb- brown rice stuffed grape leaves

2) Protein- Herb baked chicken wings

3) Healthy fat- Olive oil – used for chicken and sautéing veggies

4) Veggies- summer squash, grape leaves, carrots.

 

 

 

 

 

 

1) Healthy carb- Kombucha

2) Protein- Wild caught Shrimp

3) Healthy fat- Avocado

4) Veggies- Kale, tomatoes, carrots

 

 

 

 

 

 

 

 

 

1) Healthy carb- Oatmeal and blackberries

2) Protein- vegan protein powder mixed in with oatmeal

3) Healthy fats- Walnuts

 

 

 

 

 

 

1) Healthy carb-Brown rice

2) Protein-Antibiotic and hormone free, organic chicken and Braggs Liquid Amino Acids

3) Healthy fat-Coconut oil and black sesame seeds for healthy fat

4) Veggies-Carrots and Broccolini. Veggies were sautéed in coconut oil and Braggs Liquid Amino Acids (Excellent substitution for Soy sauce, eliminating MSG).

 

 

Fore more ideas on nourishing, tasty meals with recipes, sign up HERE to receive my Free 3 day meal plan

YOU DESERVE TO BE HEALTHY

 

The majority of my clients are women. Amazing, dynamic, women who want so desperately to get their health back on track, but have trouble finding a plan that suits their busy lifestyles and hectic work schedules. As an amazing, dynamic woman myself, I know that it is so easy to put ourselves on the back burner, while putting everyone else and everything else first.  Psst…I’ve been there, so believe me when I say I speak from experience. The truth is, you need to be the healthiest version of you so that you can juggle all of these responsibilities with grace. Guess what? You cannot live an abundant, fulfilled life if you are tired all the time, if you are sick all the time, and if you are just not happy.

I want to help you regain your self-confidence again. To rediscover your divine beauty, and most importantly to be the healthiest version of you possible. And believe me friend when I tell you this…It. Is. Possible.

It is possible to eat without guilt.

It is possible to enjoy delicious food that nourishes you from the inside out.

It is possible to become energized with a renewed zest for life.

The great news is that I can help you achieve all of this and more. Let’s face it. Change can be scary, but it doesn’t have to be.   This is why I created the Skinny Black Dress Challenge. More than just an e-book, enrollment places you in a community of like minded women who will encourage you through your transformational health journey. More than just a weight loss plan, the e-book contains 21 nourishing, and enriching recipes, that help you get rid of the toxins in your body, balance your blood sugars and whittle down your waist. Also included are materials such as a food diary, and positive affirmations,  which have worked for my clients to enable them achieve a positive mindset, and build confidence. The bonus is that you get to have access to me for 7 days in this group. 7 days of me sharing my nutrition expertise, answering any questions you have, and guiding you through your health journey.

I’m kicking of  the  Challenge on April 17, and to honor you for participating in this fun challenge, I’m giving away two special prizes. These are:

  • A $20 Amazon gift card
  • A free 60 minute session with me where I help you create a strategic nourishment plan and provide you with a nutrition blueprint tailored to your health goals ($500 value)

This plan WILL get you results. All you have to do  is sign up. Get the plan HERE  and join our amazing Facebook group HERE  .

I CANNOT wait to meet you.

Love,

Titi

 

 

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