Creating the Perfect Plate

One of the most challenging aspects of becoming a healthy person, in my experience after talking to dozens of people, is nutrition. Going to the gym and performing a workout is the easiest part of a healthy lifestyle, but eating in a balanced, nutritious, yet fulfilling way seems to be the most difficult obstacle of all.

Four years ago, when I first embarked on my weight loss journey after becoming absolutely destitute in my body image and physical struggle, I could not fathom a world where healthy eating and living would be my #1 choice. I could not imagine a day that I would choose eating in over takeout or dining in a restaurant. By the grace of God, those days have arrived.

When people ask how I lost weight, and I continue to emphasize just how important nutrition is, above all else, I always get asked "what do you eat?? what did you cut out??"

For some fitness influencers and individuals who have lost weight, balance is everything. But, for me, I am going to be completely honest when I say that cutting out all enticing "bad" foods has been the most effective way. More than that, learning how to craft a plate that hits all of my macronutrient and micronutrient goals has almost ensured that I can maintain my 70+ pound weight loss without resorting to extremes.

When building the "perfect plate", here are my simple yet effective recommendations:

1. Protein: in my experience, anywhere from 4-10 ounces, depending on your goals, of a whole, complete protein source is essential to not only keep you full, but to help maintain muscle mass, to replenish your body regardless of activity level, and to provide your body with essential nutrients and amino acids. Whether that is beef, poultry, or seafood, centering your meal around a sufficient protein source is my #1 tip for weight loss.

2. Carbohydrates: I tend to prefer "soft" and faster-digesting carbohydrates like fruits and non-starchy vegetables, but about a quarter of your plate should contain a good source of carbohydrates, like potatoes, jasmine rice, sourdough bread, etc. Especially if you're training hard, your glycogen stores will be searching for a source of energy to replenish, and pairing carbohydrates with protein, fat, and fiber will do wonders for your glucose/blood sugar levels.

3. Fat: I love a high-fat meal, especially at breakfast and even more especially for women. Healthy fat sources are integral for improved hormonal health, specifically for women of reproductive age and menopausal women, and you can easily ensure you're eating enough fat by adding avocado, grassfed butter, good quality olive oil, organic nuts, aged cheeses to your plate. Pairing about a quarter of a plate of healthy fat sources with your protein and carbohydrates with satiate you and keep you fuller for longer.

4. Fiber: underrated micronutrient target that can easily be reached without fortified foods and fiber supplements that are marketed. Blackberries (or all berries in general), vegetables like broccoli and spinach, and other fruits like peaches and plums, will keep your digestion in check and also add a layer of satiation to your meals.

It is not always easy to create the "perfect plate", especially when you're on-the-go and eating whatever is on hand. There are days where I have no veggies on my plate and am just straight devouring a plate of steak and eggs. But I understand that a well-balanced plate, full of protein, carbs, fat, and fiber, will fulfill all of my metabolic and hormonal needs in the long run.

Eating right doesn't have to be boring, but it should be well-rounded. Like I've said before, you don't need to eat steamed vegetables and boiled chicken for dinner every night to see your body transform and to feel your best. But incrementally getting better at building holistic and nourishing meals to start and end your day is the way to go.

For more delicious recipes, make sure to follow @joolz.foodz on Instagram and to subscribe to this blog :)