Never before, have we lived in such a time where information is in extreme abundance! It really can be confusing what information sources are legitimate and which to ignore. If you are like me when I first started asking questions about the foods of today, it was just pure overwhelm! Visiting the supermarket was a studious affair.
I quickly learned packaged foods were off the shopping list and it was the perimeter of the supermarket that was my friend. Fast forward nearly two decades, I now enjoy my grocery shopping more than ever, and that is because of one key game changer – nutrient dense, wholefoods, properly prepared, no diets… Gasp! Makes life a whole lot easier.
As a nutritional therapist practitioner, below is the first tool we learned to implement in our own lives and more importantly in the lives of our clients.
“Incorporate a proper balance of fats, proteins, carbohydrates and in their correct forms”
Ok, so let’s break it down. Start with Macro-nutrients!
Macro-nutrients means to have in abundance, as opposed to micro-nutrients. It is important to strive for the macro-nutrient ratio for your bio-individual needs on your plate. This will steer the cravings away, provide nourishment for the functions of your body, help you feel more satisfied so you do not overeat and also stabilise your blood sugar levels. Micro-nutrients (minerals and vitamins) are also equally as important, in smaller amounts.
Carbohydrates can be in range of 20-40%, depends on the bio-individual needs of the person (highly active 30-40% range or sedentary lifestyle 20-30%).
- Majority of the carbohydrates should be low-glycemic vegetables that are raw or lightly cooked.
- Include 2-3 fresh whole fruits (not juice) each day.
- Occasionally include starchy carbs (sweet potatoe, whole grains, whole grain breads, potatoes, brown rice or similar)
- Keep starchy carbs below 15 %
- Select organic, local and seasonal products whenever possible.
Fats can range from 30-50%, for example the older we get the more fat we need for lubrication of our bones and joints. Healthy fats are crucial to make healthy hormones and is the preferred source of fuel for the heart.
Good Fat sources:
- In the forms of nuts and seeds
- Raw, proper processed oils from nuts and seeds (flax, avocado,)
- Properly processed extra virgin olive oil
- Saturate fats from healthy sources
- Butter and other raw dairy fats
- hydrogenated fats or partially hydrogenated fats
- highly processed vegetable oils
- fried foods
All these products form to be toxic in the body called trans fatty acids.
Good Protein sources:
- Good quality grass-fed and wild meats
- Organic, free-range poultry
- Whole, raw or cultured dairy products
- Organic, free-range eggs
- Low toxic seafood
- Products like processed soy
- Pasteurised, homogenised milk
- Farmed seafood
Use the macro-nutrient 40/30/30 rule as the guide to help you create a balanced meal, on your plate!
The goal after each meal is to feel completely satisfied and that nothing is missing…
Signs and symptoms that your macro-nutrient ratio needs some fine-tuning
- Extreme cravings and/or sudden increase of appetite
- Tend to always be hungry or need to have a lot of snacks throughout your day.
- Not particularly hungry, loss of appetite
- Sluggish, afternoon yawning
- Low energy or extreme high energy throughout the day
- Cravings for sugar or salt
- Missing that satisfied feeling?
- Hungry within 1-2 hours after eating
- Irritable and/or general crankiness
- Digestive Issues
Respect your individual needs!
What we put on our plate, has significant effect with how we feel for the coming hours, day and also the weeks ahead.
Why wait, start today with reviewing your macro-nutrient ratios and see what can be adjusted, even if it is only for one of your meals!
Lest not forget the most abundant macro-nutrient in our body which is water! Our body is made up to 60% of water. Some studies have also gone as far to say 75%… To understand more the importance of water, check out a previous post.
Lastly, remember go easy on yourself when making any changes in your diet. Our bodies took a lifetime to get to where they are, and it is only with intention and a positive mindset that the body will follow.
Source: Nutrition Pioneer Dr Weston A Price, DDS. One of the first modern researchers to make the connection between health and eating habits. As a Nutritional Therapist Practitioner we are guided by a profound respect for the teachings of the nutritional pioneers, commitment to the concept of biochemical individuals and the belief that within each of us lies an innate intelligence that is our guide.The dietary principals outlined on this guide are with reference from our Nutritional Pioneers, mainly:- Weston A Price and Dr Francis Pottenger, MD.