How to Get More Out of Your Meal
By: Danielle
Do you know where energy comes from?
Don't worry…this isn't a trick question. The answer: movement and food.
But for the purpose of this post, let's focus on the latter. Good ol' food.
In order to have energy, we need to create it. And fueling our bodies with the right foods is one way to do that. Where people get stuck is knowing what to eat. Eating healthy and building energy is easier once you know what to put on your plate. So this is one of my favourite tips for people who want to keep things simple and doable. Include these 3 things at every meal and snack:
- Fiber (50% of your plate)
- Fat
- Protein
That's because eating fat, fiber, and protein together you will give sustained energy. They gradually increase your blood sugar without the energy crash you get after a refined carbohydrate meal (i.e. pasta, bread) or sugary snack (i.e. muffin). Processed carbohydrates and sugars give us an immediate and short boost of energy followed by fatigue and cravings.
The biggest takeaway is that at least 50% of your plate should be fiber in the form of veggies. Ideally colourful, non-starchy veggies like broccoli, cauliflower, leafy greens like swiss chard, spinach, and yes, even kale. Think outside the typical veggies as well and try things like jicama, artichokes, mushrooms (portabello are my favourite), collard greens, sprouts, and the list goes on. Other sources of fiber of course include grains (like rice, oasts, breads, quinoa, millet, and anything make with whole grain flours), and starchy veggies (like potatoes, yams, beets, carrots, parsnips). But these should only take up 25% of your plate or less.
Next up is fat which is getting more recognition lately with the Keto diet. Fat is essential for some many reasons. Did you know that our brain is made up of 60% fat?! Not to mention our hormones. So grab some avocado, olive oil, grass-fed butter, nuts and seeds to add some healthy fats to your plate.
Last but not least is protein. You want to choose quality over quantity here as well by opting for free-range organic eggs, grass-fed and finished meats, and wild caught fish and seafood. Nuts and seeds fall into this category as well.
So what are you going to put on your plate tonight for dinner to keep things balanced and create some healthy energy?