How to Build A Balanced Bowl

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When it comes to ‘healthy’ eating it can seem overwhelming with all the ‘trends’ and ‘diets’ out there. I like to remind my clients that it is the simple and sustainable changes that make the big difference in the long run!

So lets start one meal at a time… For each meal we want to be building a balanced meal, this helps to increase meal satisfaction while also nourishing the body.

I want to teach you how to approach building a balanced meal with these 5 simple steps:

1. Choose your base: Your base will consistent of non-starchy carbohydrate vegetable sources. These provide a fibre filling base to keep you fuller for longer. The fibre found in these vegetables feed the good bacteria in your gut and help to keep your overall health in check!

2. Add your protein: Quality and quantity matter when it comes to protein sources, your requirement will depend on a number of factors as a general rule it is ideal to have approximately 1g of protein per kg of body weight per day. *Always consult a health professional for specific requirements first. Protein not only nourishes muscles but also is required to balance mood and hormones!

3. Include your complex carbohydrates: Lets just bust the myth that carbs are bad right now. Nope this is not true. Complex carbohydrates include grains like brown rice, buckwheat and quinoa, lentils and legume or vegetables like sweet potato and pumpkin. These carbohydrate sources nourish your hormones, keep your blood sugar in check and support your gut health!

4. Don’t forget healthy fats: Love your skin and include those healthy fats! Certain healthy fats help maintain texture and plumpness of the skin. Healthy fats are also important to keep your hormones balanced!

5. Dress it up: Meals are meant to be enjoyed! Sauces, spices and dips can take your meal for average to flavour filled and exciting! When you nail those flavours you will want to continue to choose those nourishing foods.

LETS BUILD IT! Here are some examples of foods for each step.

BASE: Chose at least one of the following.

  • Cauliflower

  • Broccoli

  • Zucchini

  • Dark Leafy Greens like kale, silver beet, rocket, spinach, romaine lettuce,

  • Mushroom

  • Cucumber

  • Eggplant

  • Tomatos

  • Carrots

PROTEIN:

  • Fish like salmon, barramundi, sardines, snapper

  • Poultry like chicken and turkey

  • Eggs

  • Red Meats like lean beef or lamb

  • Lentils and beans like black beans, kidney beans, chick peas

  • Quinoa

COMPLEX CARBOHYDRATES

  • Brown rice

  • Wholegrain pasta

  • Wholegrain breads

  • Wholegrain oats

  • Sweet potato

  • Pumpkin

HEALTHY FATS

  • Avocado

  • Extra virgin olive oil

  • Seeds like flaxseed, pumpkin seeds, chia seeds, sesame seeds, sunflower seeds, hemp seeds

  • Nuts like walnuts, almonds, cashews, brazil nuts, macadamia nuts

  • Oils like flaxseed oil, sesame oil, avocado oil, macadamia nut oil

  • Ghee and real butter

  • Olives

  • Goat, sheep or dairy products

DRESS IT UP

  • Tahini dressing

  • Balsamic dressing

  • Herbs and spices like cinnamon, turmeric, chilli flakes, ginger, garlic, rosemary

  • Honey

  • Dill and yoghurt dressing

I hope these little tips help you build balanced meals and nourish your body. If you are looking for a more individualised approach to your health please get in touch!