I’m a nutritionist Here’s what I eat in a day for balanced blood sugar

Whether you’re intrigued, in a recipe rut, or need ideas for balanced meals, welcome. There is a place at the table for everyone. But before we go any further, let’s get one thing straight: This is just a taster My dietary choices the smallest boost on the complexities of individuality. In many ways, eating is multifaceted. From food preferences and food allergies to cultural traditions and accessibility, human nutrition is incredibly nuanced. Tackle the era of “What do I eat in a day” video, and it’s easy to forget our bio-individuality. So, in the spirit of intuitive eating, I’m sharing what I eat in a balanced blood sugar edition. These are (easy and satisfying!) meals that support hormone health, consistent energy, optimal focus, and restful sleep.

Featured image of Michelle Nash.

Determine your nutritional philosophy

Before discovering how to build a balanced plate and the succulent information on why I don’t count calories, let’s start with my nutritional philosophy. In part, this is to provide context. Most importantly, it’s a little nudge to determine yours Own nutritional philosophy. Doing so goes twofold: It can help you feel confident in your food choices and achieve your health goals. That said, I’m a mom to a toddler navigating work and family life in Denver, Colorado. I am very active and life is full! As such, my body needs a lot of fuel. I don’t shy away from honoring my hunger, knowing that an engine won’t run without adequate energy.

A positive relationship with food takes time

After spending most of my early 20s underfed and overtrained, my current nutritional philosophy is rooted in self-esteem.

Repeat after me: I am worthy of fueling my body with nourishing ingredients. I am worthy to eat for pleasure. I am worthy to satisfy my cravings and hunger.

You get the gist. Ultimately, I aim to combine the principles of holistic nutrition with the joyful embrace of all foods. I believe in recognizing that nourishment goes beyond just nutrients. Includes the interconnection of body, mind and soul. I love embracing a variety of whole, unprocessed foods while honoring everyday cravings and what’s in season. At the same time, I know that a positive relationship with food takes time. It comes from listening to your internal cues and honoring them to maintain a steady pace of trust.

What are the components of a healthy meal?

As often as possible, I prioritize creating nutritious and balanced meals, not only for myself, but for my family as well. And no, that doesn’t mean I spend hours in the kitchen. Efficiency is key. So what does a balanced meal look like? Ultimately, you want to incorporate all three macros: protein, fat and carbohydrates. More specifically, 4-6 ounces of protein, 1-2 sources of healthy fats (avocados, nuts, seeds, olive oil, etc.), ½ plate of high-fiber vegetables (leafy greens, broccoli, chard, etc. ) and a portion of starchy carbohydrates (rice, wholemeal pasta, potatoes, etc.).

Please note that these are general parts. Consider working with a health coach or registered dietitian for personalized nutritional support.

Supports blood sugar balance

Speaking of balance, let’s dig into another important piece of the puzzle: blood sugar. Also known as blood glucose, it refers to the amount of sugar in your bloodstream. It is our favorite energy source. As a woman with PCOS, stable blood sugar is at the top of my list. After all, a balanced blood sugar helps minimize PCOS symptoms.

What does it look like in practice? Eat a diet full of low-GI foods, lean proteins, healthy fats, and a variety of colorful produce. All that said, everyone benefits from stable blood sugar. It is essential for overall health and well-being.

Hunger is dynamic

Rather than counting calories, an exhaustive task, consider a more fluid approach. Hello, Intuitive Feeding. This style of eating does not impose guidelines on what to avoid or when to eat. Instead, it teaches you to trust yourself. Without realizing it, your body is innately intuitive. However, many of us struggle to stay in tune with our natural hunger cues, given all the diet-related messages we consume. Hunger is a dynamic feeling like the weather, it varies from day to day. It’s influenced by everything from physical activity and sleep quality, to individual metabolism, hormones, emotional state, and more. Are you curious about eating intuitively? Here’s where to start.

Signs you’re not eating enough

In a world obsessed with diet culture, it’s not uncommon to find yourself trapped in the eat-less-is-more mentality. But remember, you need energy to thrive. Do you eat enough? There are several signs that you may not be eating enough to meet your body’s nutritional needs:

  1. Chronic fatigue. When you don’t consume enough food, your body lacks the fuel it needs to sustain its daily activities, leading to persistent tiredness and a feeling of being drained.
  2. Significant and unexplained weight loss. If you’re experiencing noticeable, unintentional weight loss, it could be an indication that you’re not consuming enough calories to maintain your body’s needs.
  3. Weakened immune system. Poor nutrition weakens the immune system, making you more susceptible to infections and prolonged recovery periods.
  4. Difficulty concentrating. Hello, mind fog. The brain requires a constant supply of energy from food to function optimally. Insufficient caloric intake can impair cognitive function.
  5. Changes in your menstrual cycle or missed periods. Inadequate caloric intake can disrupt hormonal balance and lead to irregular or no menstrual periods.
  6. Constant feelings of hunger. Ah! Chronic hunger, despite eating regular meals, can be a sign that you’re not consuming enough calories to meet your body’s energy needs.
  7. Hair loss and brittle nails. Insufficient calorie intake can affect the health and appearance of your hair and nails, resulting in thinning hair, hair loss, and brittle or weak nails.
  8. Mood swings. Poor nutrition can affect the balance of neurotransmitters and lead to mood disorders, including irritability, anxiety and depression.

If you experience any of these signs, consult a healthcare professional to assess your nutritional status and develop an appropriate plan to meet your body’s needs.

What do I eat in a day

Without further ado, below are recent meals in one day. I have no allergies or dietary restrictions, but focus on food quality and overall nutrition.

Remember, this is meant to be inspired, not copied, bite after bite. Based on your genetics, lifestyle, etc., your nutritional needs are different than mine. Enjoy your meal!

Breakfast

Shortly after waking up, I rehydrated via electrolytes. In fact, I sip electrolytes all day long. A balance of electrolytes, sodium, potassium, etc. it is necessary to maintain optimal hydration. I also enjoyed a matcha latte with unsweetened almond milk and a few drops of monk fruit. It’s my favorite way to start the day.

Although I usually make chia pudding at night, I opted for protein pancakes this particular morning. For this recipe, I used a boxed pancake mix and added collagen peptides to the batter. I topped the stack with Greek yogurt, almond butter, chia seeds, hemp seeds, bee pollen, and frozen wild blueberries. I also took my supplements.

Snack

Mid-morning, I nibbled at this convenient café while running errands. This bar doesn’t have as much protein as I’d normally prefer, but it’s high in fiber, low in sugar, and made with simple ingredients.

Lunch

Today, everything but the kitchen sink was on the menu. I threw together leafy greens from our local farmer’s market, micro greens, leftover fried chickpeas, ham, cottage cheese, avocado, beetroot sauerkraut, and my baby’s uneaten scrambled egg (mom life). I drizzled my bowl with olive oil and balsamic vinegar. When it comes to lunch, I aim for something quick and energizing. It’s usually eggs or some form of leftovers, and getting around 30g of protein is the key to satiety.

Snack

For an afternoon snack, I had a slice of drab bread, avocado, ricotta, smoked salmon, red onion, capers, microgreens, and a generous squeeze of lemon juice. This high protein, high fat snack kept me full all evening!

Dinner

Thanks to my hearty afternoon snack, dinner was lighter: stir-fried cauliflower rice with garlic, ginger, shrimp, greens, an egg, avocado, cilantro, and lime juice. I sauteed everything in sesame oil and coconut aminos.

Sweet

Satisfying my sweet tooth is a daily (sometimes, multiple times a day) occurrence. On this night, I ate a couple of squares of this chocolate and a few bites of my son’s vanilla ice cream (life as a mother).

Nightcap

For my nightcap, I had a Vital Proteins Chocolate Collagen Peptides Protein Hot Chocolate mixed with whole milk and boiling water, plus my magnesium supplement.

Final thoughts

To bring this WIEIAD full circle, remember: This is just a snapshot in time. Hunger fluctuates, every day. No two eating days are the same. I was also in my follicular phase when I photographed these meals and snacks. Hormonal fluctuations (and cravings) have affected my food choices!

Ultimately, honoring hunger cues is one of the most effective ways to build self-confidence. Just like a sophisticated machine, the body communicates through various signals and hunger is one of its most crucial messages. By learning to listen to your hunger, you can help it function optimally AND nourish the place you call home: your body.


#nutritionist #Heres #eat #day #balanced #blood #sugar
Image Source : camillestyles.com

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