Do you know how to build a balanced plate?
When’s the last time you asked yourself, “What do you feel like eating? or “What sounds good to eat?”
They seem like such simple questions yet so many of our clients have a hard time answering them. And for many of our clients, feeling a sense of satisfaction in a meal can be a tricky point. This brings up another question – when have you felt satisfied t a meal? Do you know what satisfaction feels like to you?
Satisfaction is based on many of our senses and how we interact with food and our senses. Exploring different flavors, textures temperatures can help you build up your taste preference. And also help you to truly have a judgment on what you really enjoy eating vs what you believe you “should” be eating.
As you explore food, make note of how satisfied or unsatisfied you feel after eating different types and start to become aware of which foods you enjoy. And remember: not all foods will be desirable to you, and that’s ok! Everyone has a different experience with taste and texture sensations.
How to Build YOUR Plate
Take a few moments and ask yourself:
- How long since you last ate?
- What should I eat?
- Will I feel deprived if I don’t eat?
- What will be satisfying?
- How long do I need this food to last?
- Am I looking for food to be the solution to a problem?
- What am I really hungry for? (might not be food)
Once you have an idea of the foods that sound yummy to you – let’s build that plate!
How we like to help our clients build balance on their plate is to make sure they have all the building blocks for balance. Thinking of having balance you want to have every piece of the puzzle to build a balanced plate.
- whole wheat bread, rice, crackers, quinoa, baked potato
- Chicken fish, beef, yogurt, tofu, salmon, beans
- Olive Oil, sour cream, butter, avocado
- apple, spinach, Brussel sprouts, cucumber and tomatoes
Some examples of balanced food combos include:
- Toast with avocado and egg (add sliced tomato with a bit of salt and pepper)
- Vegetable and fruit slices with hummus and cheese
- Tuna salad or chicken salad with crackers and grapes
- Yogurt with berries and nuts
- Cheese, crackers, and sliced apples
- Smoothie with yogurt, frozen fruit, and nut butter (or chia seeds)
- Fresh berries and dark chocolate with almonds
If you need more help building YOUR plate, please consider reaching out to us and scheduling an appointment today.
Adrien Paczosa is a Registered and Licensed Dietitian practicing in Austin, Texas and the surrounding counties.
She is the owner and founder of I Live Well Nutrition her Dietitian practice which started in 2007 and serves clients in the Austin, Texas area in two locations. Fearless Practitioners, the division of her business that offers training to dietitians and wellness professionals.