The Balanced Plate: The Gentle Nutrition Approach
Gentle Nutrition or ‘Honouring Your Health’ is the 10th and final principle of intuitive eating. This principle is built upon making food choices that honour your health and your taste buds while making you feel good. You do not have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy, from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.
This diagram perfectly represents the gentle nutrition approach - by taking into account your nutritional knowledge & research alongside what your body wants and needs. It is a fine balance that will ebb and flow over time - for example, if you are going through hard time and you are in survival mode, your bodies’ wants and needs will be most important. If you have a gluten intolerance then your knowledge of nutrition will have to take the reins over your bodies’ want for gluten filled doughnuts!
Add in - don’t takeaway
With coaching clients, we often talk about what we can add into meals and snack times to honour our health and tastebuds. Diet culture has told us for so long that health is about cutting down portions and cutting out foods - it’s an unhealthy practice that can often lead to the development of an unhealthy relationship with food. Instead of this - think about prioritising protein in your next snack time, or adding some fresh veggies into your evening meal. You could also look to swap out one food or drink for another that you think will be more nutritionally beneficial to you.
What Gentle Nutrition might look like for you.
Opting for brown rice over white rice as you have noticed your digestion has been sluggish. Eating brown rice will help you to benefit from the extra fibre and nutrients, which can also help regulate blood sugar levels and keep you feeling full for longer.
Preparing a batch of chia seed pudding for quick, nutrient-dense breakfasts as you often find yourself skipping breakfasts. Chia seeds are rich in omega-3 fatty acids, which are good for your brain and heart.
Choosing a handful of almonds or walnuts as a mid-morning snack instead of reaching for a bag of crisps as you keep feeling super-hungry before lunch. The healthy fats and protein in nuts can help tide you over until your next meal.
You notice that your lunch isn’t filling you up so you will incorporate leafy greens like spinach or kale into your lunchtime salad for a boost of vitamins A, C, and K, as well as fibre.
You keep feeling hungry after your workout so you take a post-workout smoothie with a scoop of plant-based protein powder, ensuring your muscles have the building blocks they need for recovery.
You aren’t a huge fan of white pasta so instead you use whole-grain or legume-based pasta in your favourite pasta dishes for added protein and fibre, making the meal more satisfying and nutritious.
You keep getting thirsty so you start carrying a reusable water bottle filled with herbal tea or infused water to stay hydrated throughout the day, as hydration is key for optimal digestion and can even affect your mood.
You are finding that some meals make you feel really full and some leave you hungry so you start experimenting with different portion sizes of protein, fats, and carbs to find what leaves you feeling satisfied but not overly full.
Opting for snacks or beverages with minimal added sugar or artificial ingredients, especially when you find that both options are equally satisfying to you. For instance, choosing a fruit-infused water over a diet coke.
You want to start meal planning balanced meals that include a source of protein, healthy fats, and complex carbohydrates as you know this balance of foods will keep you full, feeling nourished and satisfied…here’s how!
Building a balanced plate.
Building a balanced plate is like creating a harmonious symphony of nutrients that not only satisfies your taste buds but also nourishes your body.
Remember that you should have some flexibility in your eating planning - if you can’t hit a balanced plate for every meal, that is more than okay! If you are going out with friends or making a special meal for your family, you should be able to enjoy that. No meal plan should restrict the enjoyment of your life - life and food are both there to be enjoyed!
Here's how to do it along with some examples of my favourite foods:
The Energiser : Fill about a quarter of your plate with grains, whole grains or starchy vegetables. These are your body's primary source of energy, fuelling you through your day and your workouts.
Sweet Potatoes, Parsnips, Squash, Pumpkin, Turnips, Quinoa, Barley, Brown Rice, Buckwheat, Sorghum, Red Rice, Wild Rice, Wholewheat Pasta, Pea Pasta, Lentil Pasta, Wholemeal Bread, Rye Bread, Sourdough Bread
The Builder : Another quarter of your plate should be dedicated to proteins. Whether you opt for plant-based options like lentils and tofu or animal-based proteins like chicken or fish, these builders are essential for muscle repair and growth.
Salmon, Anchovies, Cod, Tuna, Mackerel, Free Range Eggs, Chicken, Pork, Beef, Tofu, Tempeh, Yoghurt, Lentils, Chickpeas, Beans, Edamame, Protein Powder
The Nourisher: Don't shy away from fats like avocados, nuts, or a drizzle of olive oil. They should take up a smaller section of your plate, but they're essential for absorbing fat-soluble vitamins and making your meal delicious.
Avocado, Olive Oil, Chia Seeds, Flaxseeds, Hemp Seeds, Pumpkin Seeds, Sunflower Seeds, Sesame Seeds, Walnuts, Almonds, Coconut Oil, Coconut Milk, Goats Cheese, Feta, Halloumi, Pecorino, Olives
The Nurturer : The remaining half of your plate should be filled with colourful vegetables and fruits. These nurturers are packed with vitamins, minerals, and fibre. They're the life of the party, adding colour, texture, and essential nutrients to your meal.
Kale, Spring Greens, Broccoli, Cauliflower, Green Beans, Cabbage, Tomatoes, Aubergine, Mushrooms, Carrots, Brussel Sprouts, Cucumber, Peppers, Celery, Artichokes, Asparagus, Sugar Snap Peas, Beetroot, Rocket, Chicory, Salad Leaves, Spinach, Chard, Fennel, Courgette, Berries, Plums, Apples, Kiwi, Citrus Fruits, Pears, Rhubarb, Grapes
The Hydrator : Accompany your meal with hydrating beverages like water or herbal teas, prioritise water over sugary drinks or excessive caffeine, as they can disrupt the balance you're trying to achieve.
Remember, these are just guidelines. The most important thing is to listen to your body and adjust portions according to your own needs and intuition. Don’t start swapping foods you like and enjoy for others that you dislike in the name of health. After all, you're the expert on you!
By focusing on these categories, you're not just eating; you're nourishing your body and soul. It's a form of self-care and self-love, empowering you to be your best self. 🌈💖