It can be quite the challenge to provide healthy, balanced meals for ourselves and our families. It is common within one household to have a variety of food preferences that we somehow need to please! There are picky eaters (they just change what they like with the weather), meat-lovers, vegetarians, etc. But it doesn't have to be that hard, and can actually be enjoyable!
Here are some of my tips to think about when creating balanced meals:
Utilize the Plate Method for Portion Control
Portion control is one of the most important aspects of a balanced meal. A general rule of thumb is to fill half of your plate with non-starchy vegetables, a quarter with protein, and a quarter with complex carbohydrates.
Balance Your Macronutrients
In addition to portion control, it's essential to balance your macronutrients. Macronutrients are the nutrients your body needs in large quantities, such as protein, carbohydrates, and fats. A balanced meal should contain a combination of all three macronutrients. For example, a balanced breakfast might include eggs (protein), whole-grain toast (complex carbohydrates), and avocado (healthy fats). One of my favorite go-to breakfast meals:)
Include a Variety of Fruits and Vegetables Fruits and vegetables are an essential part of a balanced meal. Aim to include a variety of colors and types of fruits and vegetables in your meals to ensure that you're getting a wide range of nutrients. Embrace the saying "eat the rainbow". Choose Whole Foods When creating a balanced meal, it's important to choose whole foods whenever possible. Whole foods are minimally processed foods with few or no additives. Examples of whole foods include fruits, vegetables, whole grains, nuts, seeds, and proteins. These foods are more nutrient-dense than processed foods and can provide sustained energy throughout the day. Ultra-processed food is stripped of all the fiber and nutrients, and have refined oils added to make it as shelf stable as possible. It actually takes nutrients from our bodies to process them! This is probably the most important tip for maintaining health and preventing chronic diseases. Keep it simple and look for whole foods whenever you can. It can be as simple as some cut up veggies with hummus and avocado:) Plan Ahead Planning your meals in advance ensures you eat healthy, and saves you so much time, mental energy, and money (if you end up eating out instead of cooking at home). I have been doing this for years and it has become automatic at this point. But the other day I didn't have a dinner planned and I used so much mental energy thinking about what I was going to make for dinner all day. Try planning for a few days at a time if a full week seems daunting. Get each family member to plan a night to get them involved. Use part of the weekend for meal prepping, so you have a plan of action for the week ahead. This can help you stay on track with your nutrition goals and make it easier to create balanced meals throughout the week. By focusing on using the formula of the plate method, balancing your macronutrients (with protein, fat, complex carbs, including fruits and vegetables), choosing whole foods, and planning ahead, you can create meals that provide your body with the nourishment it needs to function at its best. Remember, small changes can add up over time, so start by incorporating one or two of these tips into your daily routine and work your way up to creating more balanced meals. Take care, Steph P.S. Would you like more tips? Sign up for my Weekly Dose of Wellness here: or Did you know that your chance of successfully reaching a goal rises to 95% when you establish accountability within a community? Join my private Self-Care for Mom's Facebook Community for more exclusive tips and a community to support you! Join here: https://bit.ly/masterherhealthFBgroup |
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