How to Keep the Body Well-Fed and Nourished

Each of us has unique nutritional needs and circumstances.

What works for one person may not work for another, and that's perfectly normal. Understanding and respecting these differences is key to creating a balanced diet.

Generally, our body does best when fed every 3-4 hours. In simple terms, our body likes to know there is another meal in sight. When we go too long between feeding our bodies, our blood sugar levels can dip, which can cause inflammation in the body (inflammation can lead to many negative effects like brain fog, etc.).

Let's get into what this may look like.

For some, starting the day with protein will hold them over for several hours. For others, a carbohydrate is the way to go, And sometimes, a carbohydrate and a protein will fuel the body for many hours.

For those of us who have lost our hunger cues, due to dieting or other reasons, the following options for timing, types of food, and a protein goal are a great way to find them again! We need to relearn when and what to eat. Eating every 3-4 hours is also a way for the body to not go into starvation mode and/or overeat at the end of the day due to a calorie deficit from the initial part of the day.

Timing of Meals

Option 1:

• 7:30 am Breakfast

• 10:30 am Morning snack

• 1:30 pm Lunch

• 4:30 pm Afternoon snack

• 7:30 pm Dinner

Option 2:

• 7:30 am Breakfast

• 11:30 am Lunch

• 3:30 pm Afternoon snack

• 6:30 pm Dinner

Option 3:

• 7:00 am Breakfast

• 10:00 am Snack

• 1:00 pm Lunch

• 5:00 pm Dinner

What Should Your Plate Look Like?

• 1/4 plate protein (20-30g)

• 1/4 plate starch/grains/starchy vegetables

• 1/2 plate of non-starchy vegetables

*make sure there is a source of fat on the plate (for example, in your protein or using olive oil to cook or adding avocado to the meal)

Your Personal Protein Goal

Generally speaking, there is about 22g-28g of protein in 3 ounces of meat, chicken, or fish. Check the nutrition facts to monitor how much protein is in your meals/snacks. A general rule is that the size of our palm or a deck of cards is the amount of protein we should get per meal.

Having three meals with 20-30g of protein and snacks with 10-20g of protein will help you stay fuller longer.

Based on this information, what will be your personal protein goal? ___g protein a day.

Contact me if you would like ideas on protein, carbohydrates, and fats to create meals.

Your body knows what it needs, and you can trust it. You can learn how to trust your body's hunger cues to get off the endless cycle of dieting.

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