Building a Balanced Plate: A Functional Nutrition Approach
Learning the basics of building a balanced plate have far-reaching effects on your health. While different bodies and different medical conditions require individualization, there are certain guidelines most people can follow to reduce inflammation, improve energy levels, increase satiety and satisfaction after meals, and improve their relationship with food. Here is my guide to building a balanced plate from a functional nutrition standpoint.
The Fundamentals of a Balanced Plate
A balanced plate focuses on color, variety, and energy balance to provide a broad range of nutrients. When creating a meal or snack, ask yourself: Does this contain protein, carbohydrates, fats, and fiber?
Let’s break these down further to explore their benefits.
Proteins: The Building Blocks of Life
Protein is required for tissue repair, muscle health, immune support, and enzyme and hormone production. Sources of protein include:
Animal-based: Beef, bison, lamb, goat, chicken, turkey, duck, fish, eggs, and dairy products.
Plant-based: Legumes, nuts, seeds, tofu, tempeh, and quinoa.
Functional Tip: Eat a variety of protein sources to ensure you get all essential amino acids. For instance, combining legumes with grains (like rice and beans) creates a complete protein profile. If it is within your budget, choose organic, pasture-raised, grass-fed animal proteins.
Carbohydrates: The Body’s Primary Energy Source
Carbohydrates are the body’s main fuel source for muscle and brain function. They are broken down into glucose, which is used by cells to produce energy necessary for daily activities. Simple carbohydrates provide quick sources of energy, while complex carbohydrates offer sustained energy and aid in digestive health due to their fiber content. Examples include:
Whole grains: Brown rice, quinoa, oats, and whole wheat products.
Fruits and Vegetables: Berries, apples, sweet potatoes, leafy greens, and cruciferous vegetables.
Functional Tip: Aim to fill half of your plate with a colorful variety of non-starchy vegetables and some fruits like a variety of berries, lettuces, kale, collards, radishes, peppers, tomatoes, summer squashes, cauliflower, broccoli, brussels sprouts, watercress, and cabbage. Different colors provide different nutrients, so eating the rainbow ensures a broader nutrient intake.
Fats: Essential for Brain Health and Hormone Production
Healthy fats are necessary for brain function, hormone production, and absorption of fat-soluble vitamins (A, D, E, K). Sources of healthy fats include:
Unsaturated fats: Avocado, olive oil, nuts, seeds, and fatty fish (like salmon, herring, sardines, and mackerel).
Omega-3 fatty acids: Flaxseeds, chia seeds, walnuts, fish and fish oil.
Functional Tip: Avoid trans fats and limit saturated fats. Incorporate omega-3-rich foods to support cardiovascular health and reduce inflammation.
Fiber: The Digestive Health Hero
Fiber aids digestion, helps maintain healthy body weight, and lowers the risk of chronic diseases. High-fiber foods include:
Vegetables: Artichoke, broccoli, carrots, and Brussels sprouts.
Fruits: Apples, bananas, figs, and berries.
Whole grains: Oats, barley, buckwheat, and quinoa.
Legumes: Lentils, chickpeas, broad beans, and black beans.
Functional Tip: Integrate both soluble and insoluble fiber into your diet. Soluble fiber (found in oats and apples) helps regulate blood sugar, while insoluble fiber (found in whole grains and vegetables) promotes regular bowel movements.
Vitamins and Minerals: The Micronutrient Powerhouses
Vitamins and minerals are crucial for immune function, digestive health, mood regulation, energy production, and overall health. A varied diet rich in colorful fruits, vegetables, lean proteins, healthy fats, and whole grains generally provides these essential micronutrients.
Functional Tip: Consider individual needs for specific vitamins and minerals. For example, vegetarians and vegans need to pay extra attention to their vitamin B12 and iron intake, while individuals with osteoporosis concerns should focus on calcium and vitamin D.
Practical Tips for Building Your Plate
Load up on Veggies: Fill half your plate with a variety of colorful non-starchy vegetables to provide fiber and phytonutrients.
Include Lean Protein: Allocate a quarter of your plate to lean protein sources.
Add Whole Grains: Reserve the remaining quarter of your plate for whole grains or starchy vegetables.
Healthy Fats: Add healthy fats, like a drizzle of extra virgin olive oil, avocado slices, or a handful of nuts or seeds.
Hydrate: A good rule of thumb is drink half your body weight in ounces of water per day. Adding electrolytes supports cellular hydration and adrenal function.
Customizing Your Plate with Functional Nutrition
Because there is no one-size-fits-all approach in functional nutrition, here are just a few ways you can tailor your plate based on specific needs:
For Blood Sugar Management: Folks needing to manage blood sugar often do well with higher-fiber carbohydrates and lean proteins while avoiding refined sugars and simple carbs.
For Inflammation Reduction: Incorporate anti-inflammatory foods like fatty fish, leafy greens, and berries. Reduce intake of processed foods and trans fats.
For Gut Health: For general gut health, adding fermented foods like yogurt, kefir, and sauerkraut and ensuring a high intake of fiber-rich foods support healthy digestion.
It’s important to work with a trained professional to help you navigate your unique biochemistry.
Conclusion
Building a balanced plate is a foundational step toward improving your health. By incorporating the principles of functional nutrition and working with a trained functional nutritionist, you can customize your diet to meet your unique needs and improve your overall well-being.
