Balance your meals
Balance your meals to reduce blood sugar crashes, improve energy and mood, and feel more satiated. For most of us (unless you are on a keto or extremely low carb diet), this means incorporating protein, carbs, and a small amount of fat at each of your meals. For instance, instead of just having a banana for breakfast, have a banana and an egg or two.
TODAY’S TIP FROM
COACH ANDREW JACKSON
WHY IT MATTERS
Barbell Logic Director of Nutrition
Eating carbohydrates alone, especially those with a high glycemic index, can lead to overeating and weight gain. This occurs because of a rapid spike in insulin and blood sugar followed by a steep decline or “crash.” This crash signals us to reach for (you guessed it) even more carbs. Eating carbohydrates with some protein and/or healthy fats slows the digestive process, and the sugars take a longer time to seep into the bloodstream.
Balancing meals means more than combining macros (carbs, proteins, and fats) together at each meal. It means taking a look at your plate and asking yourself, “Am I getting everything I need, and how is this going to make me feel?” When you look down at a balanced plate, you should see a lean protein source, whole grains or complex carbohydrates, an abundance of vegetables, and a touch of healthy fat (especially if the protein is extremely lean, if you eat a fatty cut of beef you do not need to add additional fat to that meal).
Your plate does not have to look like piles of individual ingredients to be balanced. A beef stew made with potatoes and veggies can be a balanced meal. A slice of lasagna and a side of green beans can be a balanced meal. Balanced doesn’t mean boring.
Test your knowledge of a “balanced meal.” Which of the following represents a balanced meal?
- A large bag of pretzels with a 20oz soda?
- A chicken breast, roasted potatoes, and broccoli sauteed in olive oil?
- A bowl of ice cream with hot fudge, whipped cream, and a cherry?
OK, so that was an easy question, but keeping up with all 9 habits is quite a challenge!
- Drink your water
- Reduce added sugars
- Stop Mindless Snacking
- Keep a food journal
- Eliminate alcohol
- Eat your veggies
- Fill up on fiber
- Cut off caffeine at least 6 hours before bed