What is a Balanced Plate?

The most common problem in see with clients is the confusion of what to eat and how to create a balanced plate. Building a balanced plate is not just about what you eat—it’s also about meal timing and the amount of food you consume. In this blog post, I want to help you feel confident when creating your meals that they are blood sugar balancing, diabetes-friendly and that will nourish your body and build better health.

Understanding Macronutrients for a Balanced Plate

To create a balanced plate, it’s important to understand macronutrients: carbohydrates, proteins, and fats and their roles. Carbohydrates, while being the primary energy source for most, can cause blood sugar spikes if not chosen wisely. I suggest you choose complex whole food carbs like low carb fruits and vegetables that release sugar slowly into the bloodstream, preventing sudden spikes. Proteins play a vital role in repairing body tissues, building muscle and regulating blood sugar. Include quality sources like beef, poultry, fish, and legumes. Don’t shy away from healthy fats; they are essential for brain health and hormone regulation. Avocados, nuts, seeds, butter, coconut oil, and olive oil are all excellent choices.

Creating Your Blood Sugar Balancing Plate

Building a balanced plate involves a bit of pre-planning. Visualize your plate: half should be filled with non-starchy vegetables like broccoli, spinach, and peppers. One-fourth can be dedicated to proteins like beef, chicken, turkey, or fish. The remaining quarter is for complex carbs such as quinoa, brown rice, or sweet potatoes. If you choose to follow a lower carb diet, like keto, you will want to skip the complex carbs. Depending on your carb threshold, you may want to increase your non-starchy veggies. This proportion ensures a diverse nutrient intake while managing blood sugar levels. Plan to enjoy your meal, sit down and savour each bite. Slow down, chew thoroughly, and appreciate the flavours; this mindful approach enhances satisfaction and prevents overeating and helps digestion. If you’re struggling with how to create a meal plan, I have a blog post on Meal Planning with a free meal planner template to help you get started. You can check out that blog post HERE. The biggest benefit of meal planning is that you think AHEAD of being hungry and plan out a meal that fits with your goals. If you wait until you’re hungry, you’re setting yourself up to grab the first thing that sounds good but probably isn’t the best option and it more than likely won’t be a balanced meal!

Foods That Help Balance Blood Sugars

Foods rich in antioxidants and essential nutrients, are helpful in your diabetes reversal journey. Leafy greens like kale and spinach are packed with vitamins and minerals.  Having a leafy green starter salad helps lessen the spike in blood sugar. Berries, especially blueberries, are low in sugar and high in fibre, aiding in blood sugar regulation. Nuts and seeds provide healthy fats, fibre, and protein. Incorporate almonds, chia seeds, and flaxseeds into your diet. Fatty fish like salmon and sardines are rich in omega-3 fatty acids, promoting heart health and reducing inflammation.

Hydration and Stable Blood Sugars

Hydration is often overlooked but it plays a vital role in diabetes management. Water helps flush out toxins, regulate body temperature, and support your cellular functions. Herbal teas like chamomile and green tea offer additional health benefits. Avoid sugary drinks; opt for infused water with slices of citrus fruits or cucumbers. Hydrating adequately supports kidney function, preventing complications related to diabetes. Make it a habit to carry a reusable water bottle, ensuring you stay hydrated throughout your day. These tips will help you in creating a balanced plate that not only manages your blood sugar but also nourishes your body and soul. By understanding macronutrients, crafting diabetes-friendly meals, incorporating low carb foods, and staying well-hydrated, you’ve taken significant steps toward your diabetes reversal journey. Remember, this isn’t a diet; it’s a lifestyle – you should eat foods you enjoy AND lead you on a path to better health. By embracing a new way of eating and living, you’ll set yourself up for better health as you move into mid-life and beyond. Here’s to a balanced plate and a balanced life!