08 November 2011

Balanced Meals, Balanced Brain

Dietitians, Nutritionists, Physicians, Dr.Oz and your Mom all agree, "Eat
3 well-balanced meals a day" along with balanced snacks when needed

Each meal should contain balanced proportions of Protein, Carbohydrates and Fats

2 thin slices of homemade meatloaf (protein + fat), 1/4 cup cottage
 cheese (protein), 1/3 cup refried pinto beans (protein+carbs), 3 cubes of 
mustard roasted kabocha squash (carbs), over 1 cup steamed broccoli (carbs)

The importance of balanced meals: 
1. Stabilizes our blood sugar level, helping us avoid energy high's and low's 
2. Meals that are too large leave you feeling sleepy, sluggish and gassy. Meals that are 
too small can make you feeling hungry, irritable, unmotivated and depressed
3. Protein reacts on dopamine, improving motivation, satiety, energy and focus
4. Carbohydrates boost serotonin, allowing you to feel calm, relaxed, happy and full
5. Fats improve the communication within the cells of the body, aid in the absorption 
of vitamins and minerals, aid digestion and improve satiety levels

Quality is also important. Fibrous vegetables are so important in helping 
you feel full, along with supplying the body with vitamins and minerals. Spices 
like pepper aid in digestion, especially if you're prone to post-meal bloating

But remember, no one is perfect; It's highly unlikely we will be 
able to balance each and every single meal and snack we eat. Occasional 
desserts are just as important for our moods! As you've seen, I always
 allow myself to indulge in my favourite sugary treats: Iced Pumpkin Scones

Questions: How frequently do you balance
 your meals? Do you notice any difference in
 your body when you don't balance your food?


Crystal said... [reply]

I balance 90% of my meals. The other 10% are for eating out and those days when all I feel like cooking are smiley fries and chicken strips! :P

I tend to try for a plate of thirds - starch (potatoes or rice), protein, veggies. It keeps me full and I sleep much better.

lindsay said... [reply]

i find that when the holiday come, i need more balanced meals to keep me going. Well balanced and nutrient dense, like yours!

Kristi said... [reply]

I need to get my meals balanced. This past October it felt like I was sick the whole month and I think part of that was due to my diet and all that it was lacking. It's time I get back to a more balanced diet.

Living, Learning, Eating said... [reply]

I very rarely balance my meals, but balance out over the day (so maybe I'll have veggies as a snack, but then just a bunch of carbs and fat for lunch and dinner - except, actually nuts and nut butters and yogurt have protein, too...). If I don't get everything in a day though (like if I just eat tons and tons of bread, granola, dairy, desserts, etc. and no veg or fresh fruits) I feel really icky.

Amy B @ Second City Randomness said... [reply]

I work really hard to get at least a balanced "day" if not all of my meals can be that way.

Because yeah- there's nothing worse than getting the shakes from realizing your lunch was too small... ugh!

Anonymous said... [reply]

I don't have time to think about the nutrient balance in every meal but I try to have an overall balanced diet because otherwise it gets really annoying - no matter how much I eat, I feel hungry until my body gets what it needs.

Sarah Lienard said... [reply]

This is such a great post! I always try to balance my meals, making sure I get some complex carbs, healthy fat and enough protein, otherwise I feel starving a little while later! The only exception is if I eat something carby before working out, like a banana, or dessert, which I think should be made a whole new food group :)

Chelsea said... [reply]

I always try to get a starchy carb, veggies, protein, and fat in my meal. The balance really helps me feel more satisfied so that I'm not starving an hour later!

Alexa @ Simple Eats said... [reply]

I try to balance my meals as much as possible, or break them down into smaller meals/snacks during the day while incorporating all necessary food groups.

Monet said... [reply]

I am BIG on balanced meals. I make sure all my meals have those three food groups (along with plenty of veggies and fruits) and most of my snacks have at least two. And yes, I feel A LOT better because of it.

Lisa @ Healthful Sense said... [reply]

I def notice a difference when my meals aren't balanced... especially if I don't eat enough healthy carbs -- I feel sluggish!!

Anonymous said... [reply]

This was so well written!! my body will crave a nutrient if I miss it in a previous meal. I have so so so missed reading your bloggy! love u beautiful friend!

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