The Basics of Balanced Eating

There’s a lot of misinformation out there regarding nutrition. One day we hear that eggs are bad for us, the next day we hear they are good for us. I’ve helped hundreds of clients with debunking common nutrition myths, and finding an eating plan that works best for them. Nutrition doesn’t need to be confusing or complicated. It’s all about eating in balance and nourishing your body with foods that it is designed to run on.

What does balanced eating look like?

A balanced meal consists of all three macronutrients: protein, healthy fat, and good quality carbohydrates. The Standard American Diet (also known as the SAD Diet) is very high in carbohydrates, and lacks protein and healthy fats such as avocados, olive oil, almonds, or coconut oil. Balanced eating not only helps speed up your metabolism (resulting in weight loss), it also helps improve energy levels, moods, digestion, and more!

How can you make meals more balanced?

• Have a serving of protein at every meal. One serving of protein is about the size of your palm. Meat sources of protein (e.g. chicken, grass-fed beef, turkey, fish) are better absorbed in our bodies compared to any other source.
• Keep starchy carbohydrates like pasta, rice, breads, fruit, potatoes, etc. to ½ cup per meal. Too many starchy carbohydrates can spike our blood sugars resulting in weight gain, fatigue, indigestion, and brain fog.
• Non-starchy carbohydrates like broccoli, peppers, cauliflower, spinach, or kale are unlimited! Aim to have a serving of non-starchy vegetables at every meal. Helpful Tip: Add spinach or kale to your morning smoothie, or add broccoli or peppers to an omelet!
• Cook with healthy fats such as olive oil, coconut oil, or butter (say good-bye to margarine!) at every meal. A serving size for healthy fat is about 1 Tbsp. at every meal.

Examples of balanced meals:

• Breakfast smoothie made with 1 cup Greek yogurt (protein), ½ banana (carbohydrate), a handful of spinach (carbohydrate) and 1-2 Tbsp. natural peanut butter (protein and fat) with almond milk for blending.
• Corn tortilla shells (carbohydrate) with ground beef or turkey (protein), along with lettuce, tomatoes, peppers (carbohydrate) and guacamole (fat). Helpful Tip: Use Greek yogurt instead of sour cream for your tacos to boost the protein content!
• Scrambled eggs (protein) cooked in butter or coconut oil (fat) with a side of fruit (carbohydrate).
• Chicken sausages (protein) with a side of green beans (carbohydrate) and 1/2 cup sweet potatoes (carbohydrates) with olive oil (fat) drizzled on top.

Would you like help with improving your eating habits or learning more about meal planning? At Live Your Life, we offer dietary services to help improve your nutrition right from your home. Schedule an appointment today!

Health and Happiness,

Autumn Enloe, MS, RD, LD
Registered Dietitian
Live Your Life^TM
Bringing Physical Therapy & Wellness to You!

Autumn Enloe is a Registered, Licensed Dietitian who holds a Master’s degree in Food and Nutritional Sciences from the University of Wisconsin-Stout.  Autumn has worked with hundreds of clients on areas such as weight management, blood sugar support, gut health, mindful eating, and food sensitivities.  She applies a holistic approach to nutrition and knows that our health is based on much more than just what we eat.