In the last couple of blogs, we’ve uncovered how hidden sugars sneak into our foods, especially some of our “healthier” options like yogurt, oatmeal and nut butters. Now, let’s take that and focus on balanced eating, which means nourishing our bodies with the right mix of nutrients that keep us energized, satisfied, and in control of our intake. This way of eating leaves room for having occasional treats and desserts so we never feel deprived.
Enter the Power Trio: protein, healthy fats, and fiber (still my favorite "F" word!). These three work together to keep us fuller longer and balance our blood sugars shifting our bodies into a fat-burning rather than a fat-storing mode.
The Power Trio: Protein, Healthy Fats, and Fiber
Here’s a fun way to think about it: My Uncle Pepino, a huge Cubs fan, used to joke that “only in America does it take three people to make two outs.” He was talking about the famous Cubs trio of Tinker, Evers, and Chance—these three were the Cub’s foundation for a great defense. In the same way, protein, fat, and fiber are the trio that forms the foundation of balanced eating defending our bodies from hunger spikes, energy crashes, and constant cravings.
Protein: Our muscle builder and hunger crusher. Adding protein like lean meats (chicken, turkey and fish), eggs, tofu, or legumes to our meals helps us stay satisfied longer and keeps us from reaching for less healthy snacks between meals.
Healthy Fats: Our body's unsung heroes. Think avocado, extra virgin olive oil, nuts, nut butters and seeds. These are crucial for hormone regulation, help to keep us full, and give our bodies the fuel it needs to function properly.
Fiber: The MVP for digestion and good blood sugar control. Whole grains, fruits, veggies, and beans slow down how fast sugar enters our bloodstream, which prevents those dreaded sugar crashes and cravings.
Together, this Power Trio works to keep our blood sugars stable and our metabolism revving along. When insulin levels aren’t spiking all the time, our body can burn fat rather than store it.
So How Much?
No need to overthink portions, but a general rule of thumb is:
~ 20-30 grams of protein per meal (about the size of your palm for meat, or a heaping handful of plant-based protein sources like beans or tofu).
A thumb-sized portion of healthy fats (like a tablespoon of olive oil or a quarter of an avocado).
Fill half your plate with fiber-rich vegetables and a quarter of your plate with fruit or whole grains. Aim for 25-30 grams of fiber daily.
These aren’t hard-and-fast rules, as we are all individuals, but starting with this basic structure can help create balanced meals without overthinking it. It’s more about consistency than perfection while we are learning what works best for our unique body and lifestyle.
One More Thing...
Don’t skip meals! Skipping meals can wreak havoc on our metabolism and lead to overeating later. Instead, aim to eat balanced meals about every 4 hours to keep energy steady and our body in that fat-burning mode we desire. When we nourish ourselves regularly, we can prevent those intense cravings that can throw us off track.
Remember....You’re in Control
This is a journey so small and steady changes really add up to make big differences in the long term. For now, focus on building meals around the Power Trio of Protein, Healthy fats, and Fiber. Cravings will fade, energy will soar and your body will thank you!
I’m here to support you every step of the way. If you’re feeling stuck or need help, I’m just a message away. I’d love to chat about how I can help you reach your goals!
You’ve got this—I’m cheering you on!
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