How to Build a Balanced Plate
Sometimes we don’t know where to start when we want to eat healthy. How do we actually know what foods to eat that are good for us? It can all be so confusing, especially when conflicting advice is everywhere. To help cut through the confusion, I believe it’s better to understand how to create a balanced plate with the proper ratio of macros for your unique makeup. Now, if this is all new to you, I know the next question you might be wondering is, “What are macronutrients?!” Or maybe you do know what macronutrients are, but the process of learning to mix and match them together to create a balanced meal seems a little overwhelming. Believe me, I’ve been there. That’s why I can’t wait to share this information with you. After you read this blog post, you’ll know everything you need to start building a balanced plate.
First, let’s talk about the three types of macronutrients:
Carbohydrates
Fats
Proteins
They each play an important role in fueling our bodies. I love saying that when you’re going to make a meal, make sure you have 1 protein, 1 fat, and 1-3 carbs.
Protein:
There are about 50,000 different proteins in the human body, which are used as building blocks for tissues, organs, muscles, nerves, and more. When choosing the protein to cook, make sure it is high-quality, humanely raised, and properly prepared from animal sources. Good sources of protein include wild-caught seafood, meat from grass-fed or pasture-raised animals, pasture-raised poultry, and eggs.
Fats:
Dietary fat has been made a villain for many years, and that couldn’t be further from the truth. High-quality fats are required to fuel and build your body. Fat helps absorb the fat-soluble vitamins A, D, E, &K. What’s more, fats help make food taste good!! They help you stay full longer and also are needed to build cell membranes and certain hormones. Toxins can build up in fat tissue, so it is so important to get fats from clean sources like 100% grass-fed animals, pasture-raised eggs, organic coconut oil, cold-pressed olive oil, and good quality butter. Avoid highly refined fats, seed oils like canola, margarine, vegetables, corn, trans fat, and hydrogenated oils. Basically, man-made oils are unnatural, unneeded, and unhealthy; they interfere with healthy fats in the body, so it is best to steer clear of them as much as possible.
Carbohydrates:
Provide energy for the body while sparing protein and fat reserves. Carbohydrates are made of carbon and water, hence the two parts of the word: carbo and hydrate. Carbohydrates can be found in fruits, vegetables, and grains. I love adding a variety of vegetables (and yes, vegetables are carbs!) to each plate. If you are someone who is dealing with blood sugar imbalance, insulin resistance, or trying to lose some weight, having carbs in veggie form is a wonderful addition to your plate. Not that grains or starchy vegetables are bad at all! The most important thing is listening to your body and seeing what form of carb is best for your specific health goals because that will be the way to determine what carbohydrates to focus on when building your balanced plate.
That’s it! A properly prepared, nutrient-dense whole food plate provides the fuel and essential building blocks necessary to maintain health and balance. Don’t be afraid to try new things and keep experimenting to see what works best for your body. When you use this formula of including good-quality protein, fat, and carbohydrates, you will learn to create many healthy and delicious meals that your body will thank you for!
