what’s on my plate

I focus more on counting nutrients rather than counting calories.

So, in order to give my body what it needs, I try to include all the necessary food groups in each meal.  This doesn’t always happen.  However, learning what my body needs and how certain foods make me feel has made building my plate a lot easier. Plus, including a variety of foods on my plate helps me to feel happy and satisfied at the end of each meal. 💕

🍛This is what I aim for on my plate:

~🍳One-quarter protein:

Proteins are important for building and repairing structures like our organs, tissues and cells. The average woman needs about 46g per day and the average man about 56g.  Of course this can vary depending on age, activity level, muscle mass and overall health.  Think beans, nut and seed butters, grains (quinoa, buckwheat, millet), soy, eggs, fish, poultry.

~🍠 One-quarter complex carbohydrates: When I say carbs I am not talking about refined, processed carbohydrates, I am talking about complex whole-food carbs.  Carbohydrates provide us with energy and fiber.  Think root vegetables, whole grains (oats, rice, barley, corn, whole wheat) beans, fruit. 

~🥬🍎 One-half Plant produce: Plants provide us with vitamins and minerals, fiber, antioxidants and phytochemicals (help protect and fight disease). It is recommended we consume at least 5 -9 servings of fruits and veggies per day! So fill up that plate! Think broccoli, spinach, Kale, lettuce, berries, apples and so many more! 🤪

~🫒🥑 A bit of healthy fat: Fats help the body to absorb certain nutrients, support cell growth, and help produce important hormones.  Think nuts, nut butters, seeds, seed butters, avocados, olives, eggs and fatty fish.