Votre panier

Votre panier est actuellement vide.

Continue shopping now

How to Create a Balanced Meal

Sporty & Rich Wellness - How to Create a Balanced Meal

 

By: @curawellness_co, www.curawellness.co


Balance is key in all areas of life, but especially when it comes to nutrition. Our body relies on the consumption of food to provide us with energy, strength, and nutrients to keep us alive, fit and healthy.


It can be hard knowing where to start, or how to combine food groups to ensure you’re receiving sufficient amounts each day. Here’s a list of essential components to include when you’re creating a balanced meal to ensure you’re consuming sufficient amounts of each food group, enjoying a diverse range of colours and flavours, and feeling satisfied/energized after consuming the meal. 


Vegetables


Begin by filling half your plate with non-starchy vegetables such as asparagus, beans, beetroot, brussel sprouts, broccoli, cabbage, carrot, cauliflower, celery, eggplant, leek, mushrooms, onions, peppers, salad greens, swiss chard, tomato, or turnips. Ensure you have a variety of coloured vegetables as they all contain their own unique diverse range of phytonutrients, vitamins and minerals. 


The general rule of thumb is to consume at least 5 to 6 cups of vegetables per day, but if you can challenge yourself to double that to about 10 cups of vegetable servings per day, this is even better! You may be wondering how that would be possible? Let me break it down for you.


Breakfast: Sauteed greens (kale/spinach/swiss chard), with tomatoes and mushrooms served with boiled/poached egg and avocado (2-3 cups of veg)


Snacks: Carrot and celery sticks with hummus (1-2 cups)


Lunch: Nourish/poke bowl with grated beetroot, carrot, steamed broccoli, roast pumpkin, fresh salad greens served on top of brown rice/quinoa, tofu, avocado, hemp seeds, and pumpkin seeds (3-4 cups)


Dinner: salmon served with roast vegetables (sweet potato, pumpkin, turnip, tomato, red onion, peppers) (2-3 cups)


See how easy it is to elevate your meals by adding an abundance of vegetables to each meal instead of just having 1 or 2 types of vegetables that you normally rotate on repeat. Challenge yourself to try new veggies and see how many cups you can add to each meal while keeping in mind portion control and following your hunger cues. 


Protein


Next, ensure ¼ of your plate contains a good quality source of protein. Protein is vital for the growth and repair of our muscles, bones, and tissues. Plus, the amino acids act as building blocks on a cellular level to repair and create new cells.


When protein is paired with a source of carbohydrates and healthy fats, this helps to maintain stable blood sugar levels which supports consistent energy levels throughout the day keeping you focused and satiated (fuller for longer). Good quality sources of protein from animal sources include: organic/free-range eggs, chicken, turkey, red meat, and fish/seafood. Plant-based protein options include: tempeh, tofu, legumes, beans, hemp seeds, nuts/seeds


Dietary Fibre


Fibre is essential to excrete waste products from the body, maintain bowel health, normalize bowel movements, stabilize blood glucose levels, feed beneficial bacteria and help to keep us satiated. Fibre derives from fruits and vegetables, legumes, beans, nuts, seeds, slippery elm, and psyllium husks. If you stick to tip number #1 you will have no issue in achieving your daily fibre recommended intake! 


Healthy Fats


Essential fatty acids (specifically omega 3's) are so important for hormonal health, radiant skin, reducing inflammation (they are potent anti-inflammatory compounds), and last but not least, are required for optimal cognitive function/brain health. 

A small handful of healthy fats is recommended, especially when paired with a source of protein and carbohydrates. Choose one of the following servings with a meal: ½ avocado, small oily fish (I recommend the SMASH acronym, - sardines, mackerel, anchovies, salmon, herring), flaxseeds, hemp seeds, extra virgin olive oil, or chia seeds. I usually add the source of healthy fats on top of my meal at the end.


Herbs


It wouldn't be very naturopathic of me to not include herbs. I'm not talking about herbal medicine here (for once), but adding fresh culinary herbs to your meals takes the flavour to the next level, but also provides an ABUNDANCE of nutritional value of complex vitamins and minerals.


If you can start your own veggie/herb garden, this will save you so much money down the track, but if you're just starting out - I recommend heading to your local farmers market and sourcing seasonal herbs. Some of my favourites include basil, chives, thyme, rosemary, coriander (controversial I know), parsley, mint, and chilli. While we're on the topic of elevating your meals - don't forget to add spices as well! Salt, pepper, oregano, cinnamon, turmeric, cardamon, nutmeg...these can add so much flavour and nutritional benefit at the same time.


Ta da, your plate is served!


This is your gentle reminder to enjoy your meal. Food is medicine, if you allow it to be by having a healthy mindset around food, and seeing it as a source of nourishment. Listen to your body, and what you intuitively feel like eating. Consume food that makes you feel good, energised, and nourished. Enjoy sharing wholesome food with good company. Allow it to fuel you with light and radiance.


If you’re looking for further support with your nutrition and meal planning, please contact Tayla via email hello@curawellness.co, Instagram @curawellness.co or book in for a naturopathic consultation.



Précédent
Suivant

The Wellness Club

Intermittent Fasting: Is It Right for You?

Intermittent Fasting: Is It Right for You?

Par Taylor Davis

By @coreflexpilates founder Chris Bardawil Over the past few years intermittent fasting has become the golden child of the wellness community all due to the miraculous effects it can have on your health.   Intermittent fasting is avoiding eating or drinking...

Read more
Skinimalism: A New Trend in Dermatology?

Skinimalism: A New Trend in Dermatology?

Par Taylor Davis

A Note from a Dermatologist: @dermahealthnutrition The world of aesthetic dermatology is experiencing a refreshing shift towards a trend known as "skinimalism" (Skin + Minimalism). This movement is a response to the overwhelming abundance of skincare products and complex routines that have dominated the beauty industry in recent years. At its core, skinimalism advocates a minimalist approach...

Read more
Burnt out? Here Are the Signs and Road to Recovery

Burnt out? Here Are the Signs and Road to Recovery

Par Taylor Davis

By: @ericabassotherapy  Many of us are busier than ever before. We juggle demanding careers, personal responsibilities, and social obligations to name a few, and if you’re a high-achiever this list may never seem to end. Burnout is a growing concern today due...

Read more
How Alcohol Effects Your Gut

How Alcohol Effects Your Gut

Par Taylor Davis

By: Megan Tomlin @gooodmoodfoood By now, almost everyone knows that alcohol is not the healthiest thing for our minds and bodies. But what do we know about the effect that alcohol has on our gut microbiome health? Before I answer this, there are a few terms I want to define for...

Read more
The Unseen Mental Health Challenges High Achievers Face

The Unseen Mental Health Challenges High Achievers Face

Par Taylor Davis

 By: @ericabassotherapy It's hopeful to see how much society has progressed in embracing mental health discussions. But as a mental health provider, I still notice gaps in our understanding of accurate mental health information. We can all get better at recognizing signs of mental health struggles and feeling empowered to seek support when needed. As a licensed...

Read more
The Importance of Skin pH for a Clear, Healthy Complexion

The Importance of Skin pH for a Clear, Healthy Complexion

Par Taylor Davis

By: @drmelissa.co The concept of the skin barrier has become a part of many skincare aficionado’s vocabulary, but what does it really mean?  It is important to remember...

Read more
The Ancient Ritual of Oil Pulling

The Ancient Ritual of Oil Pulling

Par Taylor Davis

By: @emily_campbell Oil pulling has been an ancient ritual in India and is a sacred practice that has roots in ancient Hindu texts and scriptures. Known in Sanskrit as Kavala Graha or Gandusha, the regime of swishing around 1 tbsp of oil for 15-20 minutes and then spitting it out is primarily used for its oral health benefits. This simple regime has been...

Read more
The Mental Health Benefits From Travel

The Mental Health Benefits From Travel

Par Taylor Davis

By: @ericabassotherapy We can all probably recall that moment when you’re finally feeling relaxed on vacation and you hear yourself expressing, “I need to do this more often!”. Despite the research that supports the mental health benefits of taking regular vacations and traveling, it’s been found that a significant number of American workers don’t take all of their allocated...

Read more
High Intensity Exercise: Good or Bad?

High Intensity Exercise: Good or Bad?

Par Taylor Davis

By @coreflexpilates founder Chris Bardawil HIIT or high intensity interval training has become a pretty normal part of modern training, its something you have probably already done without even realising it. It was popularised over a decade ago with Crossfit and now modernised in many forms of classes we see at gyms as well as being seen all over the web with HIIT routines and...

Read more
5 Benefits of Reformer Pilates

5 Benefits of Reformer Pilates

Par Taylor Davis

By: @coreflexpilates, founder Chris Bardawil Reformer pilates is everywhere, it's not just all over social media we are also seeing our favourite celebs doing it. The reality is reformer pilates has been a staple of many people’s exercise routines for over a decade now, and for good reason.

Read more
Burnout: What Is It and How to Recover

Burnout: What Is It and How to Recover

Par Taylor Davis

By: @drmelissa.co Burnout is a concern I see often in clinical practice. Although it is not a diagnosable disease, it is a syndrome, meaning it is defined by a set of symptoms, but does not have a consistent progression or clear treatment plan. In other words, burnout is a very real issue, but may look different from person to person and require...

Read more
Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Par Taylor Davis

  By: Megan Tomlin @gooodmoodfoood Did you know that up to 60% of cases of Hashimoto’s disease go undiagnosed? Or that women are 5 to 8 times more likely to have a thyroid condition? Knowing these facts, it is shocking that so many of us are still unclear about...

Read more