Balanced meals and balanced snacks on a schedule:
A prescription for weight control, stable blood sugar, cholesterol and triglyceride levels and blood pressure management.
An ideal balanced meal consists of approximately:
- one half of the total amount of food to be consumed is vegetables, live, steamed, cooked in soup, pouched in water, warmed in an oven
- using extra virgin olive oil as a dressing, do not heat or fried in oil
- beneficial fats to consume at meals and snacks are olives, avocado, and raw or dry roasted nuts and seeds
- carbohydrates that are high in sugar or starch must be limited to one quarter of the total amount of food to be consumed in the meal, the portion size of high glycemic carbohydrates for one meal is the size of a person’s fist taking into consideration individual differences
- one quarter of the total amount of food to be consumed in a balanced meal must be an adequate amount of protein to balance the carbohydrates in the meal, the portion size of protein for one meal is the full size, roundness and depth of a person’s palm
Hormones insulin and glucagon are responsive to the combination of macronutrients eaten and the quality of the fats consumed:
- insulin is produced in response to carbohydrates eaten including high glycemic starches, grains, breads, pastas, rice and sugary foods and also lower glycemic fruits and vegetables
- glucagon is produced in response to protein consumed, meat, chicken, fish, cheese, egg
TO STABILIZE BLOOD SUGAR AND BLOOD PRESSURE:
- CHOOSE ONE HIGH GLYCEMIC CARBOHYDRATE FOR EACH MEAL
- LIMIT THE PORTION SIZE TO A FIST
- BALANCE WITH ADEQUATE PROTEIN THE PORTION SIZE THE THICKNESS AND DIAMETER OF THE PALM
This image of a circle with 2 quarters and 1 half is the model for all balanced meals. Every time you eat look at your plate and ask yourself, do I have an adequate amount of protein, not too much and not too little, to balance the high glycemic, starchy or sugary carbohydrates in my meal? Is half of my meal low glycemic carbohydrates? Is half my meal vegetables that are not starchy, that are loaded with vitamins and minerals that neutralize acid in the body? Does my meal contain good beneficial fats and oils that will improve and maintain my health?
By being conscientious about eating balanced meals 3 times a day and also eating 2 balanced snacks on a schedule, we have the power the stabilize our blood sugar levels and keep our weight under control. Eating on a schedule is also important for concentration and ability to understand and remember what we learn. So please eat a balanced breakfast within one hour of waking up so your blood sugar doesn’t drop by the time you get to school or work. You want to be alert and focused? Add an egg or low fat cheese to your toast or your cereal in the morning. Protein balances carbohydrates to stabilize blood sugar. It’s math, the solution to the obesity epidemic.