{"id":3119,"date":"2016-06-17T10:00:57","date_gmt":"2016-06-17T10:00:57","guid":{"rendered":"http:\/\/www.liveyourlifept.com\/blog\/?p=3119"},"modified":"2016-06-17T10:00:57","modified_gmt":"2016-06-17T10:00:57","slug":"basics-of-balanced-eating","status":"publish","type":"post","link":"https:\/\/liveyourlifept.com\/blog\/2016\/06\/17\/basics-of-balanced-eating\/","title":{"rendered":"The Basics of Balanced Eating"},"content":{"rendered":"<p>There\u2019s 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\u2019ve helped hundreds of clients with debunking common nutrition myths, and finding an eating plan that works best for them. Nutrition doesn\u2019t need to be confusing or complicated. It\u2019s all about eating in balance and nourishing your body with foods that it is designed to run on.<\/p>\n<p><strong>What does balanced eating look like?<\/strong><\/p>\n<p>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!<\/p>\n<p><strong>How can you make meals more balanced?<\/strong><\/p>\n<ul>\n<li>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.<\/li>\n<li>Keep starchy carbohydrates like pasta, rice, breads, fruit, potatoes, etc. to \u00bd cup per meal. Too many starchy carbohydrates can spike our blood sugars resulting in weight gain, fatigue, indigestion, and brain fog.<\/li>\n<li>Non-starchy carbohydrates like broccoli, peppers, cauliflower, spinach, or kale are unlimited! Aim to have a serving of non-starchy vegetables at every meal. <em>Helpful Tip: Add spinach or kale to your morning smoothie, or add broccoli or peppers to an omelet! <\/em><\/li>\n<li>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.<\/li>\n<\/ul>\n<p><strong>Examples of balanced meals:<\/strong><\/p>\n<ul>\n<li>Breakfast smoothie made with 1 cup Greek yogurt (protein), \u00bd banana (carbohydrate), a handful of spinach (carbohydrate) and 1-2 Tbsp. natural peanut butter (protein and fat) with almond milk for blending.<\/li>\n<li>Corn tortilla shells (carbohydrate) with ground beef or turkey (protein), along with lettuce, tomatoes, peppers (carbohydrate) and guacamole (fat). <em>Helpful Tip: Use Greek yogurt instead of sour cream for your tacos to boost the protein content! <\/em><\/li>\n<li>Scrambled eggs (protein) cooked in butter or coconut oil (fat) with a side of fruit (carbohydrate).<\/li>\n<li>Chicken sausages (protein) with a side of green beans (carbohydrate) and 1\/2 cup sweet potatoes (carbohydrates) with olive oil (fat) drizzled on top.<\/li>\n<\/ul>\n<p>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!<\/p>\n<p>Health and Happiness,<\/p>\n<p><strong>Autumn Enloe, MS, RD, LD<\/strong><br \/>\nRegistered Dietitian<br \/>\nLive Your Life<sup>TM<\/sup><br \/>\nBringing Physical Therapy &amp; Wellness to You!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-3121 size-thumbnail\" src=\"http:\/\/www.liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/06\/Autumn-Enloe-150x150.png\" alt=\"Autumn Enloe, Registered Dietitian, Live Your Life Physical Therapy\" width=\"150\" height=\"150\" srcset=\"https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/06\/Autumn-Enloe-150x150.png 150w, https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/06\/Autumn-Enloe-100x100.png 100w, https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/06\/Autumn-Enloe-80x80.png 80w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/>Autumn Enloe is a Registered, Licensed Dietitian who holds a Master\u2019s degree in Food and Nutritional Sciences from the University of Wisconsin-Stout.\u00a0 Autumn has worked with hundreds of clients on areas such as weight management, blood sugar support, gut health, mindful eating, and food sensitivities.\u00a0 She applies a holistic approach to nutrition and knows that our health is based on much more than just what we eat.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There\u2019s 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\u2019ve helped hundreds of clients with debunking common nutrition myths, and &#8230;<\/p>\n","protected":false},"author":12,"featured_media":3123,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39,84,127,131,138,140,193,225],"tags":[673,1232,1769,1816,1829,2644,4032],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Basics of Balanced Eating - LYL<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/liveyourlifept.com\/blog\/2016\/06\/17\/basics-of-balanced-eating\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Basics of Balanced Eating - LYL\" \/>\n<meta property=\"og:description\" content=\"There\u2019s a lot of misinformation out there regarding nutrition. 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I\u2019ve helped hundreds of clients with debunking common nutrition myths, and ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/liveyourlifept.com\/blog\/2016\/06\/17\/basics-of-balanced-eating\/\" \/>\n<meta property=\"og:site_name\" content=\"LYL\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/LiveYourLifePhysicalTherapy\/?ref=tn_tnmn\" \/>\n<meta property=\"article:published_time\" content=\"2016-06-17T10:00:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/06\/Balanced-Eating.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"768\" \/>\n\t<meta property=\"og:image:height\" content=\"357\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Autumn Enloe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@LiveYourLife_PT\" \/>\n<meta name=\"twitter:site\" content=\"@LiveYourLife_PT\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Autumn Enloe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/liveyourlifept.com\/blog\/2016\/06\/17\/basics-of-balanced-eating\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/liveyourlifept.com\/blog\/2016\/06\/17\/basics-of-balanced-eating\/\"},\"author\":{\"name\":\"Autumn Enloe\",\"@id\":\"https:\/\/liveyourlifept.com\/blog\/#\/schema\/person\/7d8e966446f31de509496d8fcf47b703\"},\"headline\":\"The Basics of Balanced Eating\",\"datePublished\":\"2016-06-17T10:00:57+00:00\",\"dateModified\":\"2016-06-17T10:00:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/liveyourlifept.com\/blog\/2016\/06\/17\/basics-of-balanced-eating\/\"},\"wordCount\":541,\"commentCount\":1,\"publisher\":{\"@id\":\"https:\/\/liveyourlifept.com\/blog\/#organization\"},\"keywords\":[\"balanced meal\",\"diet\",\"health and wellness\",\"healthy eating\",\"healthy lifestyle\",\"nutrition\",\"wellness\"],\"articleSection\":[\"Balanced Eating\",\"Diet\",\"Guest Blog\",\"Health\",\"Healthy Lifestyle\",\"Healthy Senior\",\"Metabolism\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/liveyourlifept.com\/blog\/2016\/06\/17\/basics-of-balanced-eating\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/liveyourlifept.com\/blog\/2016\/06\/17\/basics-of-balanced-eating\/\",\"url\":\"https:\/\/liveyourlifept.com\/blog\/2016\/06\/17\/basics-of-balanced-eating\/\",\"name\":\"The Basics of Balanced Eating - 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