A well-balanced meal is one that:

• Has half the plate vegetables.
• And the other side of the plate split between protein, whole grains and healthy fats
• You can also remember it this was PFF!!!!! Protein + Fibre + Fat!! Seek to have these 3 things on your plate and you are good-to-go with a well-balanced meal!! [Keeping in mind that Vegetables contain the quality fiber you need, as well as whole grains]

You want half the plate vegetables because they:

• help jump start your digestive system before your heavy meal begins.
• help keep your bones strong.
• are rich in fibre and help you to be regular and maintain a healthy weight.
• are full of important nutrients like vitamins A and C, folate and minerals like potassium and magnesium
• contain many important phytochemicals that help “fight” to protect your health and boost your immune system.
• can help you decrease inflammation, and lower cholesterol levels and blood pressure.

You want half the plate split between protein, fat, whole grains because:

• Protein serves as the foundations for health, repair and replenishment. Our muscles, skin, hair and connective tissue are all made up of protein. This essential macronutrient is also involved in many of the body’s important chemical messengers such as enzymes, neurotransmitters and hormone function.(drjoey.com) – 25%
• Vegetables are whole grain carbs, too!  However whole grains still produce many essential nutrients such as added fibre, B vitamins, thiamine, zinc, iron, manganese, antioxidants and polythenals! – 20%
• Healthy fats are needed for your brain!! And for the joints in your body to be properly lubricated. Healthy fat is essential in feeling full, staying full, and being well nourished. Enjoy your healthy fats! They add great taste too. – 15%

In Between Meals / Snacks:

Be sure to have juicy and fresh fruits and berries such as peach slices, apple slices, pears, cherries, watermelon, banana’s and fresh raspberries! They are fresh and juicy gifts from nature! And wild foods such as sauerkraut, kimchi, wild blueberries, spirulina, chia, flax, hemp, probiotics- are also tremendously powerful for brain, gut and body health.

For Breakfast, Lunch and Dinner have Whole Meals.
Eat 1 to 3 snacks in between.
This is how you will guarantee optimal nourishment and energy throughout your day.

Don’t forget your sea salt, spices and herbs for depth of flavor!