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Number one nutrition tip: Learn how to build a balanced plate.


Nutrition isn't just about counting calories or following the latest diet trend. It's about nourishing your body with the nutrients it needs to thrive. One of the simplest and most empowering ways to do this is by understanding how to build a plate that's balanced and full of whole foods. Here's how you can create a plate that supports your overall well-being:



1. Start with Protein

Protein is essential for building and repairing tissues, supporting immune function, hormonal balance, producing neurotransmitters to improve mood and keeping you feeling full and satisfied. Opt for lean sources of protein such as chicken, turkey, fish, beans, lentils, and tofu. Aim to include a palm-sized portion of protein in each meal.




2. Add Complex Carbohydrates

Complex carbohydrates provide a steady source of energy and are rich in fibre, which supports digestive health and keeps you feeling full. Choose whole grains like brown rice, quinoa, oats, and whole grain bread, as well as starchy vegetables like sweet potatoes, pumpkin, and corn. Fill about a quarter of your plate with complex carbohydrates.



3. Include Healthy Fats

Healthy fats are important for brain health, decreasing inflammation, hormone production, and nutrient absorption. Incorporate sources of healthy fats such as avocados, nuts, seeds, and olive oil into your meals. Add a thumb-sized portion of fats to your plate.



4. Emphasize Whole Foods

Building a plate for optimal health is all about choosing whole, minimally processed foods. These foods are rich in nutrients and free from added sugars, unhealthy fats, and artificial ingredients. Fill your plate with a variety of colourful fruits and vegetables, whole grains, lean proteins, and healthy fats.


5. Practice Mindful Eating

In addition to what you eat, HOW you eat also plays a role in your overall well-being. Take the time to sit down and savor your meals, paying attention to hunger and fullness cues. Eating mindfully can help you enjoy your food more and be more in tune with your body's needs.


6. Stay Hydrated

Don't forget the importance of hydration for overall well-being. Drink plenty of water throughout the day to support digestion, nutrient absorption, and overall health.



Building a plate for well-being is about more than just filling your stomach; it's about nourishing your body and supporting your overall health and functioning. By focusing on whole foods and balancing protein, complex carbohydrates, and healthy fats, you can create meals that leave you feeling satisfied, energized, and ready to take on the day, without too much stress.


If you need more individualised nutrition support, book a consultation with one of our practitioners here.

 

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