Now as I mentioned in a previous post, I’ve had some background in nutrition (which has definitely helped me in this journey). I have enough of a background to know the basics and then a little extra. So let’s get real for a second. It’s so dang easy to over eat on a certain food. And where it might be a healthy food, too much of a good thing can be a bad thing.
Let’s take fruit for an example. Fruit is extremely good for you, but in excess it can have a negative effect with all the calories. Same with salty foods/dishes, the sodium levels are high and need to be eaten in moderation.
With that being said, I’ve got some tips and tricks to get you on track with having well balanced; full meals, that are properly portioned.
#1: Using a smaller plate.
In using a smaller plate, this will trick your mind to think that you’re eating more, when really you’re eating the properly portioned amount. This will also allow you to have that piece of coffee cake, bowl of fruit, bowl of popcorn,or dessert you’ve been craving, without over doing it.
#2: Measure, Measure, Measure!
This is very important, especially when starting out. I have an old Pampered Chef scale, but it still does the trick when measuring out the proper portions of ingredients. You’ll be surprised on how little or much you can have of certain things. But once you do it enough, you’ll get good enough to just eyeball it. But when starting out, your measuring devices will be your best friends.
#3: Balance your meals!
Stop restricting yourself from what your body needs. Make sure your body is getting all the natural vitamins and nutrients. Now this is only unless you haven’t been told specifically by a medical professional to cut something out of your diet. Otherwise, make it balanced people… haha
Did you know that there are Nutrient Requirements?
Well there are. These requirements maintain the defined level of nutritional health. This defined level is the storage of all our vitamins (D, C, B, etc.) and most minerals.
Now lets get into the nitty gritty of all that makes a meal balanced.
You need a carbohydrate, because without that steady supply of energy, your cells cannot function and then die. There are simple and complex carbohydrates.
Simple carbohydrates include glucose, which is a primary energy source for human cells.
Complex carbohydrates include starches.
Now I’m not at all telling you to go out and get yourself a all carb meal and stuff it down your throat, but with moderation, it’s important to not restrict yourself from them.
You need a fat. Fats are important for providing and storing energy, maintaining the membranes of cells, producing certain hormones, and the process of absorbing fat-soluble vitamins and phytochemicals.
Fat is a major source of energy for our body. But too much of this fat can lead to weight gain, which is when portion control and balance becomes important again (shocker!).
You need a Protein. Your body uses proteins to make new cells and other components of cells, the structure of hair and nails, enzymes, clotting compounds, antibodies, compounds that help maintain fluid and pH balance, and energy.
Proteins are necessary for muscle development and maintenance. Which is why you always hear of someone eating or drinking something high in protein after they workout.
And lastly you need Vitamins. Vitamins are necessary in the body to regulate certain metabolic processes.
There are two different types of vitamins, fat-soluble and water-soluble.
Fat-soluble vitamins are A, D, E, and K.
Water-soluble vitamins are thiamin, riboflavin, niacin, B6, pantothenic acid, folate, biotin, B12, and C.
These are just touching the base on what your meals should have. In seeing a little into how each component contributes to your healthy, I hope that motivates you to see why balanced meals are so important.
Restricting yourself from these components can do more harm, than good. And it’s much easier to continue your lifestyle change if things are balanced.
If you would like more info on any of the topics I mentioned here, feel free to message me or comment below. I know it’s hard to keep track of it all, but with help, it’s easier to do.
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