When you’re not sure what to eat…

It often feels like there are so many rules, diets and trends to follow that we don’t know what to eat… or not eat… in order to lose or manage weight, create a healthier body and mind and feel good without all the effort and stress.

When you feel overwhelmed or lost about what to eat- whether cooking at home or ordering at a restaurant, keep it simple by remembering these KEY NUTRIENTS:

original photo from here

THE HEALTHY 3

PROTEIN

Protein is a crucial part of a healthy and balanced meal, because it helps to keep you feeling satisfied and satiated for longer, it gives you more prolonged energy, it helps to build and repair your muscles and I believe most importantly, it stabilizes your blood sugar levels when you consume any carbs and starches, which is ultimately what helps you experience all of the other mentionables. You can go with plant based or animal sourced protein, but be mindful of the more processed options (fake meats, certain deli meats, breakfast meat). For some great suggestions, check out this post all about protein, and aim to incorporate some form of healthy protein at every meal to keep your energy up and your hunger at bay.

FIBER

Adding fiber to your meal can be really beneficial, because it helps to balance cholesterol levels, manage weight, support digestion and elimination and more. What’s considered fiber? Fruits and vegetables- this can be fresh, frozen, steamed, raw- however you like them, you can’t go wrong with good old fruits and veggies. Flax or chia seeds are also great sources of fiber, as is fermented foods (like sauerkraut and kimchi), lentils and beans. Consuming a variety fiber can also be beneficial, so try to eat all different sources. If fiber is newer to you and not something you often have, take your time as you increase how much you eat throughout the day and be sure to increase water as well. Eating too much fiber too soon can give you some opposite side effects, like bloating and constipation.

HEALTHY FAT

Fat used to get a bad rap, and we’re slowly coming to terms with the fact that fat is good for you… as long as it’s the right kind of fat. The healthy fat you’re always hearing about includes avocado, oils like olive oil, avocado oil, and coconut oil, as well as olives, ghee, full fat yogurt, salmon and fatty fish, and nuts and seeds, just to name a few. These are unsaturated fats that help prevent many chronic illnesses and support a healthy weight, balanced cholesterol and stabilized blood sugar levels. You want to mindful about not consuming too much of the unhealthy fats, which are the saturated fats like canola oil, fatty meats, processed snacks that have refined oils in them, and cheese, which tend to be the more commonly eaten products.

These are the nutrients that will help you consume a well-balanced meal and in a way that supports blood sugar stabilization, weight management, mood and energy. When the diet and wellness noise gets loud around you, just come back to the