The Benefits of Balancing Your Plate

When you’re embarking on a journey of eating better and living a healthier lifestyle, one of the very first steps to take is learning how to balance your plate. I like to call this the magic plate because balancing your plate of 3 key components; protein, fat, and carbs/fiber, you’re are magically creating the right conditions to assimilate your nutrients better, balance your blood sugar, and give your body the right tools it needs to have it operating at an optimal level. This is an important change to make with any diet protocol and lifestyle change. What are the benefits of balancing your plate?

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The idea is to balance your plate, with your macronutrients, into 3 sections equally. Macronutrients include the carbs, proteins, and fats that our body needs in large amounts for proper function. They are the only nutrients that provide energy in the form of calories that our metabolism relies on. Ideally, it would help if you start by measuring your protein visually by comparing it to the size of the palm of your hand, measuring 3-4 oz. When you’re looking at your plate (or making a smoothie), the makeup should be 1/3 of high-quality protein, 1/3 carbs/fiber (dense starchy veggie or grain), and 1/3 green veggies and fruit, with 1-3 TBSPN of high-quality fat (avocado, cold-pressed olive oil, etc.).

Balance Your Plate

You will mostly see graphics similar to the one below on the left that show you how to balance your plate. This is acceptable because you will see your carbs and proteins are ¼ with greens and veggies at 50%. When you look at this, the item that is not mentioned is healthy fats; however, some are shown in the graphic, for instance, the avocado. The avocado is also part of the fruits and veggie category in this graphic, correct. So the reason why I explain it as 1/3 of the plate is that there are foods that will fall into 2 categories, such as starchy veggies. These will fall into veggies and carbs. The graphic beside it gives you a visual of the description above. Both are correct, and it is all about balancing those macros. Let’s explore each of these pieces separately.

Carbohydrates

Let’s just cut to the chase here; we need carbs. Our brain, heart, and other muscles all need them to function properly. In addition, carbohydrates have an important job in aiding the synthesis of amino acids. These are the building blocks of proteins that are essential for our body’s proper function. The type of carbs that you are taking in does make a difference, however. There are 3 types of carbohydrates. All of them are broken down into simple sugars. This is the body’s main fuel source. Let’s take a closer look at all 3.

Simple Carbohydrates (monosaccharides and disaccharides)

These are broken down really quickly in our digestive system; therefore, they get metabolized pretty quickly. These carbs are usually sweet, such as fruits.

 Complex Carbs (polysaccharides)

These have a more complex chemical structure; therefore, they take the digestive system longer to break down. These are typically your starchy carbs.

Fiber (non-starch polysaccharides)

These are not digested, nor do they provide calories or energy. However, they do help move food through the digestive tract, making them essential for intestinal health.

The foods you find healthy carbs abundantly in are whole grains, sweet and purple potatoes, fruits, veggies, beans, nuts, and seeds. You want to limit white potatoes, sweets, and white flour bread, and baked goods.

Fats

Like Carbs, we need fats. Something that many of us were made to believe is: Fat is BAD! Stay away from fat! When I was growing up, it was right in the middle of the “fat-free” era! So this may be something we have to let simmer a bit. The problem with fat-free foods is that you need to replace the fat with something else when you take it out of the product. So manufacturers end up replacing fat with simple carbs, chemicals, and calories. If fats are removed from foods, we will eat more. Fats make us full and satisfied.

The reality, though, is that fats are a high-density energy source that provides energy over time. For all the numbers people out there, we burn calories for energy. So, for carbs and proteins, there are 4 calories per gram. With fats, there are 9 calories per gram.

But even beyond that, they are crucial for our survival. Fats maintain and protest our cell membranes, absorb fat-soluble vitamins, insulate the body and cushion our vital organs; they assist in creating vitamin D and crucial hormones. They also provide us with taste, consistency, and satisfaction with our meals. Yes, the type of fat you are consuming matters, and there are 3 main types of fats.

Three Main Types Of Fats

Trans Fat- this is the lowest quality of fat. This type of fat should be avoided as much as possible. They were human-made and designed to help extend shelf-life and give food flavoring. However, Trans fats have been linked to accelerated aging, heart disease, and cancer. Additionally, they lower your HDL, which is good cholesterol. A tip for spotting trans fat on a label is by looking for partially hydrogenated oils. Even if the label says “no trans fat,” the product can legally contain up to 0.5 g of trans fat per serving.

Saturated Fat– this type of fat is typically solid at room temperature. It is considered healthier than trans fat, but the quality and quantity can really be the game-changer. Foods containing saturated fats are meats, dairy, some baked goods, and oils such as palm, palm kernel, vegetable oil, and coconut oil. There is some debating about coconut oil, but it comprises a different type of chain fatty acids that affect the body differently, compared to meat and vegetable oil. This makes coconut oil readily available as fuel and less likely to be stored as fat.

Unsaturated Fat- These are considered the healthiest of fats. These fats have been shown to improve blood cholesterol and decrease inflammation. They help with keeping your blood sugar balanced, which is essential for optimal health and wellness. There are 2 different types of unsaturated fat;

• Monounsaturated- these are typically liquid at room temperature. Found in foods like peanut oil, olive oil, avocados and nuts, and seeds.
• Polyunsaturated Fat- These are also typically liquid at room temperature and can be found in foods such as; flax seeds and oils, soybean, walnuts, sunflower oil, as well as fish-like

When the proper ratio of these fats are consumed, they support a healthy immune system, cardiovascular system, Nervous System while keeping cholesterol and sugar levels consistent.

Proteins

Proteins play a crucial role in our bodies and are essential. They are complex molecules required by our cells, tissues for proper structure, function, and regulation. Any damage to our tissues or organs that may occur needs proteins to repair themselves. Your body does not make proteins naturally, so it becomes important to get them through our diets. Another important role of proteins is that they make up the important enzymes used for digestion and immunity. Protein slows down the digestion process, which then slows the absorption of carbohydrates. This becomes important for blood sugar regulation, as it lessens the intensity and frequency of the blood sugar roller coaster.

We also use proteins as a source of energy, but the body will choose proteins as a last resort for this job; glucose is the favored energy source. Our body prefers to save protein for the job of growth and repair. Proteins are relied on for hormone function, as well/ An example would be insulin production because hormones are made up of smaller units called amino acids.

Protein Sources

There are basically 2 types of protein sources; animal protein and plant protein. Animal proteins are a great source of protein. Found in red meat, poultry, seafood, eggs, and dairy products. You will find plenty of needed amino acids, as well as nutrients in animal protein such as B vitamins, zinc, iron, DHA, and vitamin D. Even with these benefits; animal protein is linked to plenty of conditions and diseases such as; heart disease, stroke, diabetes, and overall poor body function. Am I suggesting you not consume animal protein; no. They provide you with complete protein sources because they contain all of the essential amino acids that your body needs to function effectively.

However, the type of animal protein and the source will make all the difference in the world. Red meat has been the big culprit in heart disease, for example. So perhaps choosing other forms of animal protein to be regularly consuming would be best.

Source Of Protein

But, what may be even more important is the source of your animal protein. Unfortunately, the production and the methods to which the animals are raised have been linked to a boatload of health issues for the humans that consume these animals and their bi-products. This is due to the hormones, antibiotics, and the types of food the animal is fed. Countless studies have shown the links to hormone imbalances, autoimmune disease, diabetes, heart disease, and cancer to these toxic substances found in animal proteins.

What is the solution? Be sure you are consuming grass-fed meats that are 100% hormone and antibiotic-free and organic animal protein from a reliable source. I choose Butcher Box, which offers high-quality meats and fish, delivered right to your door, and fish delivered right to your door! You may be lucky to have an organic farm in your area that offers meats to be sold directly to you. Of course, purchase your eggs free-range and get picky about your dairy, as well.

Plant protein is things like beans, lentils, quinoa, seeds, nuts, and nutritional yeast. There are several health benefits for diets that are high in plant protein, and they link to several health benefits. Even though these are a healthier choice in protein, many of these protein sources may not be a complete source of protein, meaning there might be some of these amino acids that I mentioned earlier missing. This can be supplemented if you are indeed plant-based.  Similar to animal protein, the source of the plant protein is equally critical. Pesticides and herbicides make choosing organic fruits and veggies the healthiest choice.

Again, balance is key here. Having too much or too little can result in sugar cravings. Here are some other factors to consider from both spectrums:

Signs Of Too Little Protein

Signs of too little protein:

• Fatigue or the feeling of being weak
• Hair loss, or a change in texture or color
• Feeling unfocused, spacey
• Extreme belly bloating (severe deficiency)

Signs of too much protein:

• Constipation (especially when there is little fiber in our diets)
• Kidney function is decreased
• Body odor
• bad breath
• weight gain
• Stiff, tight joint

The key is to find what protein amount and type give you energy, instead of taking it away!

The bottom line is that a whole foods diet is best when you are thinking of supporting your health and wellness.

Balancing your plate will take practice if you’re not accustomed to it, but with any healthy habits you adopt, it just takes some time and practice. The more you practice it, the easier it will come, and then it will just become what you do.