The Balanced Plate: A New Way to Look at Food

Welcome to a fresh perspective on eating well without worrying about dieting, weighing or counting. In this blog post, we'll explore a new way to look at food that goes beyond traditional categories.

I'll introduce you to "The Builder," "The Energiser," "The Nourisher," "The Nurturer," and “The Hydrator” and in my next blog post, I’ll guide you on how to create a balanced nourishment plan that nourishes both your body and soul.

The Builder: Protein 🛠️

Protein is often seen as the "muscle builder," but let's call it the "Builder”. It does more than just help with muscle repair and growth. It's essential for various bodily functions like making enzymes, hormones, and other body chemicals. Think of protein as the building blocks that help you create a strong foundation for your body.

Myth 1: More Protein = More Muscle
While protein is essential for muscle repair and growth, consuming excessive amounts won't necessarily turn you into a bodybuilder overnight. Balance is key!  Prioritise getting a protein source into all your meals and snacks – I have noted lots of protein-based snack ideas on the slides!

Myth 2: Animal Protein is Superior
Animal derived proteins do contain all nine essential amino acids, therefore are ‘complete’ proteins and plant-based proteins cannot make this claim. However, it is possible to combine a variation of plant-based proteins like tofu, edamame, lentils, chickpeas, and quinoa to get the ‘complete’ protein profile.  With this approach, you also get the benefits of fibre and other nutrients that animal proteins don't offer.

Myth 3: All Protein Snacks are Healthy
Convenient? Yes. But many protein-packed snacks are highly processed and may contain added sugars and preservatives.  Aim for variety in your snacks – some processed protein options can sit well alongside some natural protein snacks.

Protein is indeed a vital part of our diet; it's our body's building block, supporting everything from muscle repair to hormone balance. However, it's worth noting that not all protein sources are created equal. 🌱🐟🥚 Variety is your best friend; your body will thrive if you take in protein from both animal and plant-based sources.

The Nourisher: Fats 🎨

Fats have been demonised for years, but they're crucial for hormone production, brain function, and yes, they make food taste better! Let's rename them as the "Nourisher”. They add richness and satisfaction to your meals, making eating a more joyful experience. Plus, they help you absorb certain nutrients. So, let's celebrate fats for the flavour and nourishment they bring to our lives!

Growing up, I was surrounded by the low-fat diet craze. Everything was 'low-fat' or 'fat-free,' from yoghurt to salad dressings. But guess what? Those low-fat options often had added sugars and artificial ingredients to make up for the lack of taste. 😕

Myth 1: Fats Make You Fat
Nope! Fats are essential for hormone production, brain function, and they help you absorb fat-soluble vitamins like A, D, E, and K. These vitamins are essential for various functions, including vision, bone health, immune function, and blood clotting.

Myth 2: All Fats Are Bad
Not true! Unsaturated fats found in olive oil, avocados, and nuts are incredibly beneficial for your heart health.

Myth 3: Low-Fat Diets Are Healthier
This couldn't be further from the truth. A balanced diet that includes healthy fats can actually improve your overall well-being.

I've come a long way from those low-fat days of my childhood. Now, I embrace fats as an essential part of my balanced plate, and you should too! 🌟

The Energiser: Carbohydrates 🚀

Carbohydrates are often misunderstood, but they're your body's primary source of energy. Let's call them the "Energiser”. They fuel your brain, kidneys, heart, muscles, and central nervous system. When you think of carbs, think of them as the fuel that powers you through your day, your workouts, and your life.

I want to share something personal—I once went on a severe carb-free diet. While I did lose a lot of weight, it also left me with a complicated relationship with food that I'm still healing from. For a while, I was truly scared of eating carbs 😔

Myth 1: Carbs are 'bad’ and you should avoid carbs at all costs.
Carbs come in many forms, including nutrient-rich fruits, veggies, and wholegrains.  They should play a big part in a balanced diet. Balance is key. Your body needs a variety of nutrients to function well.  The more variety your body enjoys, the better!

Myth 2: Carbs have no nutritional value.
Many carbs are rich in fibre, vitamins, and minerals – especially those from wholegrains and plant sources.  Many studies suggest that whole grains and other natural carb sources are protective against Type 2 Diabetes and reduce the risk of other chronic conditions too.
 
Let's celebrate carbs for what they truly are—a vital part of our overall well-being. 🌈 

The Nurturer: Veggies & Fruits 🌱🍎

Veggies and fruits are the "Nurturer" of our meals. They provide a wide range of vitamins, minerals, and phytonutrients that nurture our bodies from the inside out. They're also rich in fibre, which aids in digestion and keeps us feeling full and satisfied. Think of veggies and fruits as the loving caregivers that nourish your body and soul.

The Hydrator: Water & Beverages 🌿💧

Whether it's a glass of water, herbal tea, or even a smoothie, what you choose to drink plays a vital role in your overall nourishment. Hydrators do more than quench your thirst; they assist in digestion, help transport nutrients to where they're needed, and are crucial for every cellular function in your body. Remember, hydration is a form of self-care too. It's the unsung hero that often gets overlooked but is fundamental in achieving a balanced, healthful eating experience.

Remember, these categories—Builders, Energisers, Nourishers, and Nurturers—are just a friendly guide to help you understand the beautiful roles that different foods can play in your life. But the most important guide is your own body.

Embrace intuitive eating by tuning into how you feel before, during, and after you eat. Your body has its own wisdom, and learning to listen to it is a transformative step towards a balanced, joyful relationship with food. So, as you explore these categories, also take the time to explore yourself. Trust your body's signals, and give yourself the freedom to nourish it in the way that feels right for you.