Cart

Your cart is empty

Continue shopping now

How to Create a Balanced Meal

Sporty & Rich Wellness - How to Create a Balanced Meal

 

By: @curawellness_co, www.curawellness.co


Balance is key in all areas of life, but especially when it comes to nutrition. Our body relies on the consumption of food to provide us with energy, strength, and nutrients to keep us alive, fit and healthy.


It can be hard knowing where to start, or how to combine food groups to ensure you’re receiving sufficient amounts each day. Here’s a list of essential components to include when you’re creating a balanced meal to ensure you’re consuming sufficient amounts of each food group, enjoying a diverse range of colours and flavours, and feeling satisfied/energized after consuming the meal. 


Vegetables


Begin by filling half your plate with non-starchy vegetables such as asparagus, beans, beetroot, brussel sprouts, broccoli, cabbage, carrot, cauliflower, celery, eggplant, leek, mushrooms, onions, peppers, salad greens, swiss chard, tomato, or turnips. Ensure you have a variety of coloured vegetables as they all contain their own unique diverse range of phytonutrients, vitamins and minerals. 


The general rule of thumb is to consume at least 5 to 6 cups of vegetables per day, but if you can challenge yourself to double that to about 10 cups of vegetable servings per day, this is even better! You may be wondering how that would be possible? Let me break it down for you.


Breakfast: Sauteed greens (kale/spinach/swiss chard), with tomatoes and mushrooms served with boiled/poached egg and avocado (2-3 cups of veg)


Snacks: Carrot and celery sticks with hummus (1-2 cups)


Lunch: Nourish/poke bowl with grated beetroot, carrot, steamed broccoli, roast pumpkin, fresh salad greens served on top of brown rice/quinoa, tofu, avocado, hemp seeds, and pumpkin seeds (3-4 cups)


Dinner: salmon served with roast vegetables (sweet potato, pumpkin, turnip, tomato, red onion, peppers) (2-3 cups)


See how easy it is to elevate your meals by adding an abundance of vegetables to each meal instead of just having 1 or 2 types of vegetables that you normally rotate on repeat. Challenge yourself to try new veggies and see how many cups you can add to each meal while keeping in mind portion control and following your hunger cues. 


Protein


Next, ensure ÂĽ of your plate contains a good quality source of protein. Protein is vital for the growth and repair of our muscles, bones, and tissues. Plus, the amino acids act as building blocks on a cellular level to repair and create new cells.


When protein is paired with a source of carbohydrates and healthy fats, this helps to maintain stable blood sugar levels which supports consistent energy levels throughout the day keeping you focused and satiated (fuller for longer). Good quality sources of protein from animal sources include: organic/free-range eggs, chicken, turkey, red meat, and fish/seafood. Plant-based protein options include: tempeh, tofu, legumes, beans, hemp seeds, nuts/seeds


Dietary Fibre


Fibre is essential to excrete waste products from the body, maintain bowel health, normalize bowel movements, stabilize blood glucose levels, feed beneficial bacteria and help to keep us satiated. Fibre derives from fruits and vegetables, legumes, beans, nuts, seeds, slippery elm, and psyllium husks. If you stick to tip number #1 you will have no issue in achieving your daily fibre recommended intake! 


Healthy Fats


Essential fatty acids (specifically omega 3's) are so important for hormonal health, radiant skin, reducing inflammation (they are potent anti-inflammatory compounds), and last but not least, are required for optimal cognitive function/brain health. 

A small handful of healthy fats is recommended, especially when paired with a source of protein and carbohydrates. Choose one of the following servings with a meal: ½ avocado, small oily fish (I recommend the SMASH acronym, - sardines, mackerel, anchovies, salmon, herring), flaxseeds, hemp seeds, extra virgin olive oil, or chia seeds. I usually add the source of healthy fats on top of my meal at the end.


Herbs


It wouldn't be very naturopathic of me to not include herbs. I'm not talking about herbal medicine here (for once), but adding fresh culinary herbs to your meals takes the flavour to the next level, but also provides an ABUNDANCE of nutritional value of complex vitamins and minerals.


If you can start your own veggie/herb garden, this will save you so much money down the track, but if you're just starting out - I recommend heading to your local farmers market and sourcing seasonal herbs. Some of my favourites include basil, chives, thyme, rosemary, coriander (controversial I know), parsley, mint, and chilli. While we're on the topic of elevating your meals - don't forget to add spices as well! Salt, pepper, oregano, cinnamon, turmeric, cardamon, nutmeg...these can add so much flavour and nutritional benefit at the same time.


Ta da, your plate is served!


This is your gentle reminder to enjoy your meal. Food is medicine, if you allow it to be by having a healthy mindset around food, and seeing it as a source of nourishment. Listen to your body, and what you intuitively feel like eating. Consume food that makes you feel good, energised, and nourished. Enjoy sharing wholesome food with good company. Allow it to fuel you with light and radiance.


If you’re looking for further support with your nutrition and meal planning, please contact Tayla via email hello@curawellness.co, Instagram @curawellness.co or book in for a naturopathic consultation.



Previous
Next

The Wellness Club

Sporty & Rich Wellness - Collagen-Rich Foods vs. Supplements

Collagen-Rich Foods vs. Supplements

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil What is the best way to boost your body's collagen production? Supplements or diet, here is a run down of the basics to help you navigate your way around understanding collagen and how you can boost your body's supplies. Collagen...

Read more
The Power of Spending Time in Silence

The Power of Spending Time in Silence

Translation missing: en.blogs.article.by Taylor Davis

@emily_campbell In today’s age, even if you don’t live in a hustling and bustling city, you may still experience constant noise. We have become so accustomed to noise everywhere we go, including our homes. Without knowing it, you may prefer “background noise” to block out any unwanted thoughts or feelings that pop up....

Read more
Sporty & Rich Wellness - How to Navigate Job Insecurity

How to Navigate Job Insecurity

Translation missing: en.blogs.article.by Taylor Davis

By: @ericabassotherapy Experiencing a layoff at your workplace or losing your job can be extremely stressful. It's normal to feel a range of emotions during such times. Job loss or insecurity can threaten components of psychological well-being, such as one’s financial health and identity, and leave individuals feeling vulnerable and...

Read more
Irregular Periods: What Do They Mean?

Irregular Periods: What Do They Mean?

Translation missing: en.blogs.article.by Taylor Davis

By: drmelissa.co A woman’s period is a vital sign. Just like your blood pressure, heart rate, temperature, and breath rate, a woman’s cycle is indicative of her health overall. An imbalanced period indicates suboptimal health.  The menstrual cycle is incredibly complex and requires a constellation of factors to align for it to occur at regular intervals. Factors that can delay a period or cause...

Read more
The Health Benefits of Ghee

The Health Benefits of Ghee

Translation missing: en.blogs.article.by Taylor Davis

By: @islandem_ Ghee, or clarified butter, is the product of slowly heating cow’s butter to 100°C until the fat, milk protein (casein), and sugar (lactose) separate. The protein and milk are...

Read more
The Power of Napping

The Power of Napping

Translation missing: en.blogs.article.by Taylor Davis

By: @inceipek1 In today's fast-paced world, where work schedules are demanding and screens keep us connected around the clock, finding time to rest and rejuvenate has become increasingly challenging. However, one simple yet highly effective practice that offers us a potential solution is napping. Often underestimated, napping holds a plethora of benefits for both physical and mental health. The Science Behind Napping

Read more
Should You Workout on an Empty Stomach?

Should You Workout on an Empty Stomach?

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  This is a topic that has so many variables but this article will give you some real world experience and ideas on how you can come to your own conclusion when it comes to working out on an empty stomach. The first thing to consider...

Read more
5 Mental Health Benefits of Exercise

5 Mental Health Benefits of Exercise

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  Most of us know about the physical benefits of exercise: improved posture, weight management, increased energy, looking stronger...but what about the psychological benefits of exercise? Here are five key benefits your mental health will get from regular exercise.  Better Sleep: Exercise can help regulate our circadian rhythm which is our body's internal clock that influences when we feel tired and when we feel...

Read more
Nourishing The Mind: How Nutrition Impacts Mental Health

Nourishing The Mind: How Nutrition Impacts Mental Health

Translation missing: en.blogs.article.by Taylor Davis

By: @inceipek1 The saying "you are what you eat" holds more truth than we might realize, especially when it comes to our mental health. The connection between nutrition and mental well-being is a complex and intricate web, with scientific research increasingly highlighting the profound impact that our dietary choices can have on our mood, cognition, and overall mental...

Read more
Sporty & Rich Wellness

Understanding the Complexities of Histamine Intolerance

Translation missing: en.blogs.article.by Taylor Davis

By: @dermahealthnutrition Histamine plays several important roles in the body, including regulating gastric acid production, controlling blood vessel dilation, modulating immunity and response to allergens. Histamine is found in varying amounts in almost all foods. Histamine intolerance results from an imbalance between histamine intake and histamine metabolism in...

Read more
A Root Cause Approach for Treating Perioral Dermatitis

A Root Cause Approach for Treating Perioral Dermatitis

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co Dermatitis is a term that describes general inflammation of the skin. While it is relatively easy to diagnose, discerning the cause can be challenging; typically there are a plethora of factors that come together to cause this condition. Perioral dermatitis (PD) is general inflammation of the skin around the mouth (“peri”...

Read more

A Look Into What a Naturopath Eats in a Day

Translation missing: en.blogs.article.by Taylor Davis

  By: @drmelissa.co What I eat in a day is a topic I consistently am asked about and I often hesitate to share because no two people are alike and I believe there is no one-size fits all approach when it comes to diet and overall health. What works for me may not work for anyone else. I do, however,...

Read more