Balanced eating
Let's begin with the basics. Building nutritionally balanced meals ensures proper nutrient intake, supports hormone health, prevents cravings, balances glucose levels, and decreases inflammation. There are three kinds of macronutrients: fats, proteins, and carbohydrates. Despite the messages many fad diets portray, all macros serve essential purposes in the body. Once you understand this simple framework, building nutritionally balanced meals will become an intuitive habit!
FATS
The 1980’s low-fat craze played an influential role in increasing the rate of obesity and diabetes in the U.S. Our body’s complicated metabolic and hormonal processes require fats to stabilize glucose levels (for weight, mood, and energy stability), support brain health (development, function, and preventing cognitive decline), support cell function (necessary for hormone balance), and are necessary for the absorption of fat-soluble vitamins (vitamins A, D, E, & K).
PROTEINS
Protein is frequently both over and under consumed. The essential amino acids found in proteins act as building blocks in the body for muscle, skin, blood, and important nervous system structures. Muscle burns seven times more calories than fat, supporting healthy metabolic function. However, excessive protein intake (without aligning physical activity) cannot be efficiently used in the body. Since unused amino acids are urinated out of the body, this creates stress on the liver and kidneys.
CARBS
While protein helps rebuild and repair your body's tissues, carbohydrates give your body energy in the form of glucose. Carbs are commonly misunderstood. While an excessive carbohydrate intake can cause prediabetes and metabolic dysfunction, not enough also bears consequences. Low glucose levels slow metabolism while triggering hunger and fat storage. Therefore, insufficient carbohydrates in the diet can cause blood sugar imbalances which drive psychological motivation (cravings) to consume high calorie foods.
FIBER // VEGGIES (bonus “macro”)
Despite not being an official macronutrient, I include fiber as a building block in balanced eating as it is a vital food source that is typically under consumed. Fiber not only benefits glucose stability and digestion, but it also plays a vital role in disease prevention. For example, the American Cancer Society recommends a plant dominant diet as research has shown for every 10 gram increase of fiber in the diet, the survival rate after a cancer diagnosis improves by 13-percent.
Now let's make this information practical within our daily lives. Shared below are quality fats, proteins, and carbohydrates. These lists can function as your nutritionally balanced grocery list! My favorite quick and easy nutritionally balanced meals are bowls and smoothies. You simply pick items from each food group and throw them together - no prior planning, extensive prep, or excessive time in the kitchen needed!
Fat sources:
Avocado
Organic avocado oil
Feta or grass-fed goat cheese
Organic extra virgin olive oil
Tahini
Butter from pastured, grass-fed cows
Grass-fed ghee
Fatty fish like salmon
Nuts (without refined oils - ex: raw cashews or walnuts)
Almond butter (only ingredient needed is almonds and maybe salt)
Seeds (my favorite are chia and pumpkin for extra nutrient density)
Coconut milk (very high in saturated fat, eat in moderation)
Dark chocolate (I like Hu kitchen)
AVOID: soybean, canola, corn, safflower, sunflower, peanut, vegetable, and hydrogenated oils
Protein sources:
Organic chicken
Grass-fed beef
Wild caught seafood
Cottage cheese
Turkey / turkey bacon
Organic free range eggs
Greek yogurt (no added sugar)
Organic whole milk (if tolerable + in moderation)
Hemp seeds
Lentils
Black beans
Chickpeas
Chickpea / lentil pasta (only ingredient chickpea or lentil flour)
Protein powders (suggest plant or collagen based)
AVOID: highly processed industrial soy protein (fake cheese/milk/meat, soy protein isolate (found in protein bars, cookies, etc.))
* Note on animal protein: if wondering whether animal fat/protein is good for you… it will depend what the animal ate as it will affect the composition of the animal's tissue. (why I opt. for organic, grass-red, wild caught, etc.)
* Aiming for at least 0.8 grams of protein per pound body weight or 25-30 grams of protein a meal is typically ideal (adequate protein intake varies per person)
Carbohydrate sources:
Berries
Apples
Bananas
Leafy greens (spinach, romaine, arugula, kale)
Cruciferous veggies (broccoli, cauliflower, brussel sprouts)
Cauliflower rice
Sweet potato
Brown rice
Quinoa
Whole grain sourdough or multigrain/seed bread (recommended the brand Food for Life for both normal and GF)
Organic rolled oats
AVOID: refined grains!!! (white bread, sugary cereals, baked goods, flour pasta, etc.)
Fiber sources:
Whole grains (like oats)
Whole fruits (berries or fruit with skin - NOT sliced, peeled, or juiced!)
Veggies (leafy + dark colored greens)
Beans and lentils
Each body is different and requires varying nutrition. This is why I believe a combined balanced and intuitive approach to eating is most beneficial for individual needs. Varying activity levels, glucose sensitivity, food intolerances, metabolic function, and so on, makes finding the right proportions for your own needs crucial! I believe the nutrient most bio-individualistic is carbohydrates due to varying glucose sensitivity. If you feel unsatisfied after a meal (typically due to food restriction), fatigued, and experiencing brain fog, you may want to experiment increasing your intake of whole grains. However, if you experience energy crashes throughout the day and frequently feel hungry - you may be experiencing glucose spikes suggesting a balanced diet lower in carbohydrates could be beneficial. The amount of each nutrient varies per person, but quality is of the utmost importance!
I am creating a way to share recipes soon, but in the meantime you can find balanced recipe ideas on my instagram feed and story highlights - @cate.in.texas ! I love and appreciate receiving your feedback! Keep it coming if you have any intrigues, requests, ideas, etc.!
