Light strategy to guide meal creation
I encourage you, first and foremost, to eat intuitively. Listen to your body and your hunger levels, and eat and drink what you feel will best serve you in the present moment. We also want to prioritize quality sourcing — organic, whole foods with one ingredient (i.e., plants and animals). Having said that, having some strategy in mind can help stabilize and ground us, and guide us in putting a delicious and health supportive meal together that will:
1 - Support stable blood sugar so that your blood glucose isn’t spiking too high or too low, which is important for mood, energy, brain health, reducing insulin resistance, healthy weight, balanced hormones, and overall health, anti-aging and beauty.
2 - Nourish your body with nutrient dense food so that it has the energy and nourishment it needs to function optimally, including vitamins, minerals and macronutrients (protein, fat and carbohydrates).
To accomplish those objectives, we have a simple strategy: reach for whole plant foods + protein + fat.
When eaten alone, carbohydrates (from whole or refined plant foods like veggies, fruit, grains and legumes) elevate blood sugar at varying levels. Protein and fat, on the other hand, have little to no effect on blood sugar when eaten by themselves, and also help us feel satisfied and full. So to produce a lower overall glycemic response, or blood sugar increase, we pair protein and fat with our carbohydrates.
Apart from adding protein and fat to support stable blood sugar, you can also avoid or reduce refined or added sugar and refined carbohydrates (i.e. carbs that aren’t in their whole food form, such as candy, snack bars, crackers, bread, pasta and fruit juice). For more information on why stable blood sugar is key and how to manage blood sugar levels, click here.
Including plants + protein + fat will also ensure that you’re receiving the nutrients you need to feel stable, nourished and energized for 3-6 plus hours — and experience less cravings and urges to snack in between meals. Making your first meal of the day a plants + protein + fat meal is a great way to support a happy and productive day. :)
How to do it in a nutshell:
Aim to fill at least 1/2 to 3/4 of your plate with whole plant foods (fiber), and add some protein and fat!
Let’s break it down:
(Note that while you don’t need to measure unless you find it helpful, I am providing measurement estimates so that you can get an idea of the general quantities I’m recommending and subsequently get a feel for what works best for you. Appropriate portion sizes may not only vary for each individual, but will also vary from person to person based on goals, age, weight, gender, activity level etc.)
Plant foods (fiber)
Quantity: about two cups or as much as you’d like, especially for low starch veggies. We can be a little more cognizant of our portion sizes for starchy veggies, fruit, gluten free grains and legumes, depending on our individual constitution and goals.
Plants offer us a wide array of nourishing vitamins, minerals, antioxidants and phytonutrients. All whole plant foods contain fiber, which is the roughage or the cellular bulk of plants. Some of that fiber may aid the digestion system by providing food for “good” bacteria in the gut, and some is not fully digested, adding bulk to stool, reducing constipation, and helping to remove toxins from the body. Fiber also helps slow the absorption of glucose and stabilize blood sugar, and is associated with a reduced risk of chronic diseases like cancer and heart disease.
Low starch veggies (leafy greens, broccoli, cauliflower, onions, garlic, asparagus, brussels sprouts, cucumber, zucchini, mushrooms, bell peppers, celery, cabbage etc.) are pretty much “unlimited,” i.e. you can eat as much as you’d like. Ideally, we want to aim for 1 -2+ servings of veggies at each meal, or 6-8+ servings a day.
Higher starch plant foods in their whole form, such as higher carb veggies (white potato, sweet potato, squash, beets, tomatoes, carrots, and peas), fruit, gluten free grains (quinoa, rice, oats, amaranth, buckwheat, millet, sorghum, teff), and legumes, can also be very health supportive. Beets, for example, are one of the highest carb vegetables, and have also been used historically as a medicinal food, are supportive of the liver, digestive system, lymphatic system and blood, are high in fiber, and deliver nutrients including iron, magnesium, phosphorus, potassium, zinc, vitamin C, B vitamins, etc. I wouldn’t want you to avoid beets simply because they are “high carb” and miss out on all the great benefits they offer (and how delicious they are). Our bodies love carbohydrates from whole plant foods — we don’t need to be afraid of them!
In terms of quantity for higher carb plant foods, I continue to encourage you to eat intuitively or until you’re satisfied. For some clients who are working on blood sugar stability and or weight loss and are eating high quantities of higher carb plant foods, I may recommend aiming to keep your serving to about 1/2 a cup.
For most clients, it’s not a specific portion size of higher carb whole plant foods that holds them back from reaching their goals. It’s the higher glycemic, more refined and processed foods like chips, bars, crackers, cookies, candy, bread, pasta, desserts and fast and restaurant foods that throw them for a loop. In other words, what you’re actually eating is usually more important than following a specific portion guideline. For many, a great place to start is with being more cognizant of how refined and processed your food is, and reaching for “whole” versions of your veggies, fruits, grains and or legumes to get your plant foods / carbs in. “Whole” is always best practice. :)
A little hack — combining starchy with non starchy
If you’re in the mood for some starchy veggies but want to be cognizant of your carbohydrate intake, it’s great to “fill in” starchy veggies with low starch to lower the balance of the overall starch content you’re consuming and “bulk out” your meal. For example, maybe you want a hash browns type side. Instead of doing a cup of root veggie hash (one of my favorite frozen veggies go to’s), you could do about ½ cup of the hash and add in a little cauliflower “rice” and spinach (or another leafy green). That way the quantity of the side feels substantial, it’s still yummy, you’re adding varying nutrients, and you get the carby, starchy feel with less starch! Or, if you’re having butternut squash with dinner, balance it out by adding arugula for your other veggie (starchy plus non starchy).
Protein
Quantity: 4 to 6 ounces or 20-35 grams
Sources:
Animals derived - eggs, beef, bison, chicken, turkey, pork, lamb, bone broth, collagen protein powder
Fish and shellfish (especially the SMASH fish - wild salmon, mackerel, anchovies, sardines and herring)
Beans, lentils
Tempeh (from soy)
Protein is the building macronutrient. It’s a source of B vitamins and amino acids, and helps put together and repair cells, muscle, bones, and the digestive tract. It also helps reduce the hunger hormone ghrelin and promote a feeling of fullness. While some protein is vital, more is not always better (and more is not converted into muscle). Consuming more than your body needs will lead to either a conversion of the excess to glucose (gluconeogenesis), or metabolization by the liver and kidneys and excretion in the urine, which may burden the liver and kidneys when it occurs consistently.
Fat
Quantity: 1-2 tablespoons
Sources:
Avocado and avocado oil
Coconut and coconut oil (and other coconut products, such as milk or butter, or MCT oil)
Olives and extra virgin olive oil
Grassfed ghee or butter
Nuts (almond, macadamia nuts, pecans, cashews, brazil nuts, pine nuts, walnuts, peanuts)
Seeds (pumpkin, sunflower, hemp, chia, flax)
While fat is the densest or most caloric macronutrient, consuming it doesn’t automatically translate to fat storage. In fact, eating the healthy fats outlined above supports a healthy weight or weight loss, brain, hormone and cellular health, and has beauty benefits for glowing hair, skin and nails. Consuming fat also helps you assimilate more nutrients — vitamins A, D, E and K need a fat source to be properly absorbed. And when eaten with other food, fat helps stabilize blood sugar and increase feelings of fullness.
Make it delicious
Fat is where we add a lot of the flavor and deliciousness to meals. Simply adding a little extra virgin olive oil and some quality salt to food is an easy way to up the yum factor, and you can also try pesto, nut or seed sauces, and Primal Kitchen avocado oil dressings or other condiments. Dried or fresh herbs also add flavor and antioxidants. Make sure you love what you’re eating!
Daily bonus add ons to push in
Including protein, fat and whole plant foods is the main strategy. When you can, add these “bonuses” in for extra goodness:
Green veggies - Green veggies are medicinal, anti-inflammatory, and among the most nutrient dense foods on the planet. I encourage you to incorporate them daily, especially leafy greens like swiss chard, spinach, kale, collard greens, romaine, bok choy etc.! This is one of the reasons I love a plants + protein + fat smoothie with leafy greens in the morning. That way you can cross at least one serving of leafy greens off your list! (And many times you don’t even taste them.) Whenever it’s easy, add some greens to your meals, either raw or cooked!
Fermented foods - Fermented foods are a natural source of probiotics that support a healthy bacterial balance in the digestive system. Sources include sauerkraut, kimchi, unsweetened coconut yogurt, kombucha, miso, and fermented pickles soaked in brine, not vinegar. (Or if you eat dairy, kefir or grassfed, unsweetened, cow, goat or sheep’s yogurt.) You only need to eat a couple of fork or spoonfuls (or sips) to reap the benefits.
Go organic when possible
Choose organic plant foods when possible to avoid toxic pesticide exposure. Since animal foods are higher on the food chain, they accumulate toxins, so it’s especially important to choose organic, grass fed and or wild for these foods. If you’d like to budget or pick and choose what foods to prioritize buying organic, look to the Environmental Working Group’s dirty dozen and clean fifteen lists, buy in bulk at a place like Costco, or eat more vegetarian protein and save more expensive meat consumption for when you can buy high quality and grass fed. Shopping at farmer’s markets can also cut down on cost, and you get the added benefit of enjoying some of the freshest and most local food available.
Examples of Plants + Protein + Fat meals
A formula to easily follow the strategy: two or more veggies + protein and fat. This could be:
Sweet potato, grassfed butter, broccoli, grassfed beef, pink himalyan salt
Peas, spinach, lentils, quinoa, extra virgin olive oil, pesto, pink himalyan salt
Butternut squash, arugula, olives, avocado, wild salmon, pink himalayan salt
Don’t worry if your meals don’t always fit into this method perfectly. (Mine don’t!). It’s simply a framework to keep in mind to help guide you. What is best for you may vary depending on your individual situation and goals. Simply remembering to push in veggies and make sure you’re getting a little protein and fat in along with them will go a long way. I hope this guide helps you feel supported in nourishing yourself well, encouraging stable blood sugar and feeling like the best and most vivacious version of yourself. What are your thoughts? Let me know any questions or comments below. :)