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In the midst of our fast-paced, 9-to-5 dominated existence, the disconnect between our bodies and the demands of modern life has become all too evident. As discussed in our previous blog post, the unnatural rhythm of fixed structures and looming deadlines often compels us to view nutrition as a burdensome afterthought rather than a wellspring of energy and healing…
In the previous blog post, we discussed the importance of meal planning. Now, let's delve into how to structure this planning with specific, achievable steps for a balanced diet from a holistic perspective.
1. Proteins: Aim for 20g per Meal
Strive to incorporate at least 20 grams of protein into each meal. This not only aids in muscle recovery and maintenance but also promotes a sustained feeling of satiety.
2. Green Vegetables: Minimum 3 Different Types per Week
Consume a minimum of three different types of green vegetables throughout the week. Think of broccoli, spinach, kale, or green beans. Each variant delivers unique nutrients essential for your health.
3. Complex Carbohydrates: Include in Every Meal
Ensure that every meal includes complex carbohydrates, such as quinoa, sweet potatoes, or whole grains. Including complex carbohydrates in your meal planning helps maintain stable blood sugar levels, provides long-lasting energy and promotes satiety, making them a valuable part of a balanced diet.
4. Healthy Fats: Daily Portion
Integrate daily sources of healthy fats like avocado, olive oil, or nuts into your meals. These contribute to a healthy skin, hair, and support brain function.
5. Protein Source Variation: Weekly Rotation
Vary your protein sources weekly. Alternate between fish, poultry, legumes, and plant-based protein sources. This ensures a broad spectrum of essential amino acids and nutrients.
6. Hydration: 2 Liters of Water Daily
Consume a minimum of 2 liters of water daily. Supplement it with herbal infusions, and avoid excessive consumption of sugary beverages. Use the following formula to calculate how much water your body needs: Daily Water Requirement (in liters) = Body weight (in kg) x 0.03
7. Color on Your Plate: Daily Variety
Ensure each meal is colorful. Add a variety of vegetables and fruits to benefit from diverse vitamins, minerals, and antioxidants.
8. Mindful Eating: Allocate 20 Minutes per Meal
Take the time to eat mindfully. Allocate at least 20 minutes per meal and focus on flavors and textures. This helps prevent overeating and promotes healthy digestion.
9. Use Herbs for Flavor: Weekly Variety
Experiment with fresh herbs and spices to add flavor without extra salt or sugar. Using herbs for flavor in cooking is not only a delightful way to enhance the taste of your dishes but also brings additional health benefits. Herbs are rich in various bioactive compounds, including antioxidants, vitamins, and minerals, which can contribute to your overall well-being. Change them weekly to stimulate your taste buds.
10. Be Flexible and Adjust: Weekly Reflection
Evaluate how you feel after meals weekly. Adjust your planning if necessary. Flexibility and adaptability are keywords for a holistic approach to meal planning.
🛍️ Take a look at this journal.
Conclusion:
These concrete steps are just the beginning of your journey towards a holistic approach to meal planning. By following these specific directives, you can develop a nutritional routine that not only is balanced but also promotes your overall well-being. Take control of your nutrition, step by step, and discover how your body and mind thrive together.
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