How To Build A Balanced Meal

A balanced meal contains 3 key ingredients:

• Quality Protein

• Complex Carbohydrate

• Healthy Fat

Meals that include all three food groups will help reduce cravings, stabilize blood sugar, improve mood, support hormone production, stay fuller for longer, and help prevent the development of chronic disease.

To give you an idea of how this looks in reality, the typical plate would include 30-40% protein, 40-50% complex carbs, and 15-25% fats. These ratios are a general guideline, as every individual’s nutrition requirements may vary.

TIP: Avoid eating naked carbs (a carb on it’s own) as this contributes to blood sugar crashes. Blood sugar spikes and crashes can lead to low energy, headaches, shakiness and feeling “hangry.” Instead, pair the carb with a high quality protein or fat source to help you feel fuller for longer.

Additionally, to manage blood sugar levels and avoid crashes, aim to eat every 3-4 hours.

Examples of macro-protein sources to create a blood sugar friendly snack/meal:

Carbohydrate Source:

• Black beans

• Red Lentils

• Quinoa

• Apples

• Leafy green veggies

Protein Source:

• Pasture raised eggs

• Cottage cheese

• Pasture raised chicken

• Wild-caught fish

• Chickpeas

Fat Source:

• Avocado

• Extra virgin olive oil

• Raw pumpkin seeds, chia seeds, hemp seeds

• Grass-fed butter

• Coconut milk

Check out our ‘Balanced Meal Guide’ freebie for more information and recipe examples of how to build a balanced meal. Looking for more 1:1 support? Send me a message on the connection tab above, or email me at info@emilypankratznutrition.com.