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My Plate: 3 Things You Should Have in Every Meal

When it comes to a nutritious diet, consistency and moderation is key. I am not saying that it is easy to eat clean nor am I saying that I eat clean all the time. The foods I eat, how many meals I eat in a day, and when I eat them all widely vary. Sometimes I’m traveling, sometimes I go out for brunch with my friends. Regardless, there is one constant—I always follow 3 simple rules when it comes to eating each meal. I make sure that I’m getting 3 essential things:

  1. An adequate amount of protein

  2. A good source of complex carbohydrates

  3. Loads of greens

Protein is necessary to build, repair, and maintain tissues and is absolutely essential to build lean muscle mass. A high protein diet promotes higher satiation, making overeating less likely.

Carbohydrates are sugar molecules that our body breaks down into glucose. Glucose is the main fuel source for the body and because of this, it’s essential that you include a complex carbohydrate source in each meal. Skipping out on the carbs may cause a variety of problems; it may cause you to feel unsatisfied, resulting in eating more. You may feel sluggish and have very little energy. All of this could affect the social aspects of your life, such as your mood and relationships with others. Eat your carbs.

Besides the obvious fact that greens are packed with micronutrients, loading your plate up with vegetables provides a lot of volume at the expense of few calories. I tend to eat massive meals that are at least 50% vegetables. I find large volumes of food satisfying because I like the feeling of being full.

Structuring your meals around eating protein, complex carbohydrates, and vegetables is a good rule of thumb to follow. They’re simple, non-restrictive rules, so it is something that is realistic and therefore sustainable, which is my ultimate goal in this healthy life that I lead.

In the blog post Macronutrients 101, you can learn more about what specifically proteins and carbohydrates do for the body and why they are an essential part of the diet.


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