Follow this formula to thrive at each meal.
1/2 Plate: Non-Starchy Vegetables - These are your veggies, like leafy greens, cucumbers, bell pepper, celery, carrots, you name it. If you'd put it on a salad, raw, it's probably a non-starchy vegetable.
1/4 Plate: Starchy Vegetables - Think Sweet Potatoes, beets, Squash, and more.
1/4 Plate: Protein - I recommend Humanely Raised and Organic animal products like poultry, eggs, fish, or red meat. There are many vegan options for proteins as well, things like lentils and beans, but you need to be careful with these options, since they are actually half protein and half starchy carb, so you have to figure out the proper balance for your plate between the two macronutrients. For Example, a Vegan plate could look like 1/2 plate: beans over quinoa and 1/2 plate: Big Green Salad/Non-Starchy Vegetables.
1-2 Tablespoons Fats: Fats get such a bad rap because we've been taught for years that if we eat fat, we get fat! But it couldn't be further from the truth. Fats are absolutely key to a balanced meal, as fats are what keep us fuller, longer. They keep us satisfied until our next meal and keep us from unnecessary snacking in between. Of course, I recommend good fats (think Olive Oil, Organic Butter, Coconut Oil, and more) not bad fats (think trans fats, the things fried foods are made from, canola oils, and so on). Bad fats operate differently than good fats. Bad fats age us, and do not satisfy us the way good fats do. So yes, you should still avoid those bad fats! But make the good fats your friend (because they are!)
A balanced plate like this, at each meal, will keep you satisfied longer, will load you up with nutrients, and will also balance your blood sugar levels. Which, BTW, blood sugar regulation is important for all of us, not just diabetics. Proper blood sugar regulation keeps us steady, emotionally, physically, and mentally. Because proper blood sugar regulation, regulates our hormones. Steady hormones = happy healthy body. Out of sync hormones = Mood Swings, Cravings, and more physical chaos.
1/2 Plate: Non-Starchy Vegetables - These are your veggies, like leafy greens, cucumbers, bell pepper, celery, carrots, you name it. If you'd put it on a salad, raw, it's probably a non-starchy vegetable.
1/4 Plate: Starchy Vegetables - Think Sweet Potatoes, beets, Squash, and more.
1/4 Plate: Protein - I recommend Humanely Raised and Organic animal products like poultry, eggs, fish, or red meat. There are many vegan options for proteins as well, things like lentils and beans, but you need to be careful with these options, since they are actually half protein and half starchy carb, so you have to figure out the proper balance for your plate between the two macronutrients. For Example, a Vegan plate could look like 1/2 plate: beans over quinoa and 1/2 plate: Big Green Salad/Non-Starchy Vegetables.
1-2 Tablespoons Fats: Fats get such a bad rap because we've been taught for years that if we eat fat, we get fat! But it couldn't be further from the truth. Fats are absolutely key to a balanced meal, as fats are what keep us fuller, longer. They keep us satisfied until our next meal and keep us from unnecessary snacking in between. Of course, I recommend good fats (think Olive Oil, Organic Butter, Coconut Oil, and more) not bad fats (think trans fats, the things fried foods are made from, canola oils, and so on). Bad fats operate differently than good fats. Bad fats age us, and do not satisfy us the way good fats do. So yes, you should still avoid those bad fats! But make the good fats your friend (because they are!)
A balanced plate like this, at each meal, will keep you satisfied longer, will load you up with nutrients, and will also balance your blood sugar levels. Which, BTW, blood sugar regulation is important for all of us, not just diabetics. Proper blood sugar regulation keeps us steady, emotionally, physically, and mentally. Because proper blood sugar regulation, regulates our hormones. Steady hormones = happy healthy body. Out of sync hormones = Mood Swings, Cravings, and more physical chaos.
Questions? DM me @_laurenneumann
Xx, Lauren
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