A balanced plate for a balanced mood!
Many people want to know, “what can I eat to feel better?!” You may be wondering the same thing. If you are feeling fatigued, low energy, having cravings, experiencing high or low blood sugar, weight gain and a lousy mood, I’m sure you are. Which comes first- the bad mood or the physical symptoms?! For some, its the mood; for others, it’s the physical. The one thing we do know? Finding a balance with food can positively contribute to a balanced mood.
The 6 parts to a balanced plate
Fill your plate with 50% non starchy vegetables
Fill your plate with 25% lean protein
Fill your plate with 25% complex carbohydrates
Use fat as a sprinkle
Emphasize nutrient density
Emphasize low calorie density
50% Non-Starchy Vegetables and/or Fruit
Filling half your plate with fruit and/or non starchy vegetables has countless benefits for your body and your mood.
Fiber- fruits and vegetables are filled with healthy fiber and water that together, act as a scrub for your digestive system. Consuming a healthy amount of fiber leads to consistent and healthy stools, balanced gut bacteria and less bloating. We will always have some healthy bacteria and unhealthy bacteria in our guts and the key is to have a larger population of healthy bacteria. Vegetables contain prebiotic fibers, which turn into short chain fatty acids (SCFA) that are food for our healthy bacteria! If you are feeling irritable or have digestive issues bringing in more vegetables can help immensly.
Polyphenols- Colorful fruits and vegetables contain amazing, life-enhancing polyphenols. Polyphenols are antioxidant powerhouses that can support our body in the presence of toxins and even combat certain cancers, disease, and neurological disorders. Just another reason to eat the rainbow!
High water and high fiber lead to feeling full- Some researchers have found that it’s not the types of foods that bring us satiety, but rather the volume of food (more on this down below in the calorie density section!). Consuming half our plate with fruits and/or vegetables allows us to feel full and satisfied.
Try to keep your fruits low glycemic, such as berries, green apples, grapefruit, etc. Other fruits can be fine if you don’t struggle with blood sugar imbalances.
25% Lean Protein
Protein! The great debate. Half of the wellness industry says we are not getting enough, the other half says we need to cut down. The truth? Probably somewhere in the middle. Protein is an essential component of a balanced plate and a balanced mood.
Body growth and repair- stress wears the body down. We have mental stress with work, kids, deadlines, mood disorders, or burnout. We also have physical stress with exercise, manual labor, etc. Protein rich foods help our muscles, cells, and tissues grow and repair from stress.
Mood and neurotransmitter balance- Proteins break down into amino acids. Amino acids are the precursors to many things in our body, specifically, neurotransmitters. Neurotransmitters such as dopamine and serotonin need amino acids to produce themselves. A lack of amino acids can lead to neurotransmitter deficits which can lead to mood disorders.
Satiety- Proteins (and veggies as we learned above!) help produce satiety. This is important is maintaining a balanced blood sugar and a balanced lifestyle.
A note about protein- There are 9 essential amino acids that our bodies do not produce on their own and therefore, we have to get through food. Almost all foods have amino acids, but only animal proteins have all 9 essential amino acids, which creates a complete protein. Vegans and vegetarians can get all 9 essential amino acids, but it is important to consume a variety of high quality plant proteins. On the contrary, if you over-consume animal proteins, it can create an acidic environment and also cause digestive distress. This is why being your own investigator and learning what works for YOU is so important. Experiment and see what you feel best with. With protein, whatever sources you choose, its best to go with high quality, organic, free range/grass fed options.
25% Complex Carbohydrate
Carbohydrates are another big debate in the wellness industry. There is a big difference between processed, man-made, sugar laden carbohydrates and plant grown, God-made natural carbohydrates. I’m sure you’ve guessed that today we are going to talk about the latter.
A quick note about carbohydrates as an energy source
Our bodies natural fuel source is glucose. If you break down carbohydrates, you will get glucose. Some people have had great success switching their fuel source to fat, which would lend them less calories needed from carbohydrates. Again, play around with carbohydrates vs fat as your fuel source, or work with a coach to really iron out what works best for you. This could lead to a change of ratios on your balanced plate.
The benefits of carbohydrates for a balanced plate and balanced mood
Fuel- as we discussed above, good whole complex carbohydrates can provide our body with balanced, sustained energy. The body has to work to break down the carbohydrates into glucose, so it is a gradual, sustained energy rather than a jolt that leads to blood sugar highs.
Resistant starch- Remember how we talked about certain vegetables being food for the good gut bacteria? Well, certain carbohydrates are as well. These are referred to as “resistant starch”. Resistant starch helps with consistent digestion and less bloating- yes please! It can also contribute to a calm and balanced mood due to healthy gut bacteria. You get resistant starch when you cook and cool carbohydrates such as potatoes and rice. Just pre cook some over the weekend and keep them in the fridge. That will create resistant starch and you can heat them up when you are ready to eat!
Grounding- Feeling anxious? Root vegetables will be your friend. Often, we get a craving for sugary sweets when we are anxious or in fight-or-flight mode. Next time, try to grab a root vegetable such as a sweet potato. They are very grounding and promote a steady, balanced mood, and taste good, too!
Fat as a Sprinkle!
Fats, especially Omega 3 fats are essential for brain health. Fats are typically used as a sprinkle because that is where you find them in your diet: as a salad dressing, sauce, or sprinkle. Fats can also be found in animal proteins. If fat is not your primary energy source, as discussed above, just a little bit is enough. So, what are the benefits to fat?
Reduced depression- Leslie Korn, and integrated psychotherapist who studies food and mood reports that populations around the world that have a higher consumption of omega 3 fats, have lower rates of depression. Other studies have shown that a combination of anti-depressant medication and omega 3 fats lead to greater reduction of depression. Omega 3’s can be found in wild caught salmon, sardines, walnuts, chia seeds or flax seeds.
Protection for body organs- Fat also provides protection to your organs. It protects and lubricates your digestive system and joints.
Assimilation of vitamins- some vitamins are considered to be “fat soluble” which means they need fat to help your body assimilate them. Vitamin D, a leading vitamin in the reduction of depression, is a fat soluble vitamin. Choose healthy fats to help your body absorb and assimilate vitamins for a more balanced mood. Healthy fat choices can include Omega 3’s (listed above) , organic extra virgin olive oil, flax oil, coconut, and avocado.
Stay tuned for the next blog post where we will go into the last 2 important parts of building a balanced plate. Until then, get started on the basics!
Time to build a balanced plate for a balanced mood!
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