A balanced plate for a balanced mood part 2

Last post was on Part 1 of a balanced plate. We discussed the first 4 major points to consider when building a balanced plate and today, we will discuss the remaining 2 points.

I cannot stress the importance of building a balanced plate for your mood. Using the principles of a balanced plate, you can keep your blood sugar balanced which will lead to less emotional ups and downs, and a steady mood.

Just a quick review from part 1, here are the principles of a balanced plate:

1. 50% non starchy vegetables/fruit

2. 25% lean protein

3. 25% complex carbohydrate

4. Fat as a sprinkle

5. Emphasize nutrient density

6. Emphasize low calorie density

Emphasize Nutrient Density

The term Nutrient Density refers to a food that has a high nutritional content for the amount of calories. For example, you’ve heard that white bread has “empty calories”, right? It’s true. There is no nutritional content for white bread. However, a whole grain, sprouted bread will have a high nutrient value so the calories actually count for something (energy). Yes, the whole grain bread might have more calories, but you will feel more satisfied (which will actually save you calories in the long run) after the whole grain bread because your body is getting it’s nutrient needs met.

You want to emphasize nutrient density when you fill your plate so you can:

• Maximize your nutrient intake for a healthier, happier body

• Eliminate cravings due to nutrient limitations

Some of the most nutrient dense food options include: Salmon, blueberries, garlic, potatoes, & sprouted nuts and seeds.

Emphasize low calorie density

Calorie density is a topic that, if understood correctly, would get a lot more people eating vegetables! Calorie density refers to the calories for a certain volume of food. For example, a pound of broccoli has about 150 calories while a pound of chicken has 1,085 calories. Research has shown that people tend to eat the same volume of food, no matter what it is they are eating. So if you don’t consume vegetables, legumes, or other low calories dense foods (they have low calories per volume) you are going to be filing yourself up with high calorie foods!

I’m not saying to just eat fruits and vegetables, but we can really use this knowledge to our advantage. Consume the recommended amount of protein, fat, and complex carbs, but then fill your plate with colorful fruits and vegetables! This benefits those who struggle with portion control or are looking for weight loss. So, I want to encourage you to find all the different ways you can get more vegetables in! Here are some ideas:

• Add greens to your smoothies

• Add veggies to stir frys

• Add veggies to pasta sauce

• Make the base of your lunch a salad

• Cook different veggies as sides. For example: sauteed mushrooms + steamed broccoli and baked squash.

Summary of a balanced plate for a balanced mood

Well, thats it! There you have it. The 6 principles of building a balanced plate. This is a great place to start if you don’t like counting calories, but want to find a balance that works for you. Pay attention to how you feel with carbs vs fat as your energy source, or a balance of both. If you need some more direction, check out my health coaching services, or download my FREE 1-day meal plan using these principels!