How to Eat for a Healthier You
In my sessions, I often explore with clients the art of crafting meals and snacks that align with their unique health goals. This involves discussing the ideal proportions of each macronutrient, identifying which foods fit into these categories, and walking through practical examples of what a balanced, nourishing meal entails. I’ve decided to compile this into a blog so that everyone can have a better understanding on how to construct their meals to support their mood, energy, skin, hormone health, and fertility.
Lamb cutlets, roasted sweet potato, steamed broccolini and BBQ’d zucchini & capsicum. I’m not sure why I cooked the veggies in 3 different ways - delicious yet inefficient.
The template
30g of protein
Aim for a palm-sized portion (about 120 - 150g cooked) to support muscle health and stabilise blood sugar levels. Options include chicken, red meat, pork, seafood, shellfish, tofu (⅔ cup), tempeh (¾ cup), or lentils (1.5 cups cooked).
1/2 plate above-ground vegetables
Load half your plate with nutrient-dense veggies like broccoli, spinach, zucchini, cauliflower, Brussels sprouts, kale, green beans, asparagus, capsicum, cabbage, mushrooms, etc.
1/4 plate starchy carbohydrates
Fill a quarter of your plate with energy-sustaining and delicious carbs. Choose from vegetables such as potato, sweet potato, pumpkin, peas and corn. And grains including quinoa, buckwheat, oats, rice, bread, pasta, etc.
Add 3 tablespoons of fats
These include extra virgin olive oil, butter, ghee, cheese, nuts, nut butters, and tahini. If having avocado, add more - around ¼ - ½ pending on it’s size and your appetite!
Why eat this way?
This approach is designed to optimise your health based on up to date research and nutritional needs of the general population. The combination of protein and fats helps keep you full and satisfied, reducing sugar cravings and preventing mindless snacking that I hear about oh-so often! The fibre and antioxidants from veggies promotes healthy digestion and oestrogen metabolism, which is essential for conditions like PCOS, endometriosis, and perimenopause. Additionally, this method supports steady energy levels and healthy moods by providing the fuel to support your hormonal health.
If you follow me on instagram you’ll know I eat a version of this most days for breakfast! 3 egg omelette, spinach, feta, baby tomatoes, avocado, hemp seeds, homemade quinoa toast.
Meal ideas to get you started
Breakfast - An omelette with 3 eggs, a handful of spinach, mushrooms, and goats feta. With 1 large slice of toast.
Lunch - Grilled chicken breast (100g) or thigh (150g), steamed broccoli, quinoa, extra virgin oil, and hummus.
Dinner - Baked salmon fillet (150g) with baked sweet potato, roasted Brussels sprouts with parmesan, and a creamy tahini dressing.
Vegetarian option - Tofu stir-fry (150g) with quinoa, green beans and capsicum, miso dressing, and chopped almonds.
Creating a balanced plate is a simple yet powerful way to nourish your body, stabilise your energy, and support your hormonal health with every meal! This template offers a flexible, evidence-based foundation that can be adapted to suit your lifestyle and preferences. However it is important to note that individual health conditions and needs - such as managing diabetes, irregular cycles, or pregnancy - often require individualised support. If this is you, please be in touch if you’d like to work together to reach your health goals. And happy building your future delicious meals!
Slow cooked brisket, polenta cooked in broth and butter, steamed broccoli. A winter favourite.
Author
Jaclyn Cave
BHSc (Nat), BComm (Soc)
Masters Women’s Health Medicine (UNSW - completing)
References