Wednesday, May 26

A Balanced Day

On a daily basis, the most important nutritional change you could make is balance. Most of us, even if we’re eating the correct range of calories are not getting very nutritionally balanced calories. We get significantly more fat calories or carbohydrate calories than protein calories, which throws our bodies out of whack. Our blood sugar spikes and drops, we feel energized then sluggish, we’re hungry all morning and then eat too much at lunch.

For the most part, our diets should consist of about 30% of our calories coming from protein, 45% from carbohydrates, and 25% from fat.

For a weight loss diet, simply lower the carbohydrates (while increasing physical activity and decreasing overall calorie intake) to more of a balance: about a third of your calories coming each from protein, carbohydrates and fat. The greater protein helps get your body balanced quickly, and keeps you from being hungry.

What does a balanced day look like?

Breakfast – Make sure to get a small amount of protein (15-25 grams), healthy carbohydrates like fruit or whole grain bread, and no less than 10 grams of heart healthy fats. Getting enough fat in the morning is crucial to conquering hunger until lunch.

Lunch – A good amount of protein (40-60 grams) and balanced carbohydrates including plenty of veggies.

Snack – The most important part of a snack is a small amount of protein (15-25 grams). Try not to let carbohydrates greatly outnumber your protein (keeping to about 20-30 grams).

Dinner – A good amount of protein (40-60 grams), balanced carbohydrates, and 3 or more servings of non-starchy vegetables.

I tend to want an afternoon snack and an evening snack, but you may find you are hungrier at the beginning of the day. As your body gets back into balance, you can trust it more when it tells you you’re hungry. A balanced diet keeps you from yo-yoing between hunger and satisfaction.


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