One of the best ways to ensure you’re getting all you need at each meal is to use the ‘magic’ formula of 30:30:40 (proteins, fats, carbs) at each meal as a starter to see what your body needs. Eating is season and the best produce you can is a must when we’re trying to do the best by our body: stopping the bad stuff going in before we start just focusing on the good stuff. Some people find a picture of a plate easiest to get this 30:30:40:
- starting with a little under half of carbs- mostly as green leafy veggies, and lots of variety, like broccoli and it’s leaves, asparagus, green beans (or why not add some bok choy and put all these together in an Asian style stir fry?), brussels sprouts, snap peas, yum.. Starches like sweet potato, parsnips, beets, can all be included in this total, but as more of a side in regards to the whole carb total ie. not 40% of your plate as spaghetti squash
- next think of the protein, again as a side. This time 30%, or about 1/3. Ok, now that can look like quite a lot to most of us, but I think we just need to think of proteins as ‘next’ after veggies. Even my vego clients don’t seem to get enough veggies, nor the variety, and unless I think about it specifically, I think I end up getting the same veggies and doing the same veggie dishes each week.
- ok, now how do we get 30% of that plate as healthy fats? sounds enormous right?! Well, like the protein, I think it’s just a next: it’s really in a lot of things, oh, and used in cooking, in dressings and sauces. There’s fats in proteins and in veggies, different types for each; no one product is singularly one type of fat either – meats are not just saturated fats, oils not just polyunsaturated. And then we need to mix them up too to ensure the balance between all these types of fats. Fats are not only responsible for even cell membrane in our body, every hormone and neurotransmitter produced, but also their balance, in saturated, unsaturated, etc make up our body’s inflammatory, and anti inflammatory, responses. And the fat we’re trying to digest by way of our bile is made of the very fat we’re digesting – so working on both the best types and sources along with the best digestion of them is an enormous conundrum and feat of awesomeness for our bodies!
Ok, so how to get fat into every meal:
- Breaky – cook in ghee or duck fat for savory meals, butter or coconut oil for sweeter; try butter in bernaise sauce for your eggs, pre-make your granola using coconut oil
- Lunch – a fresh pesto using olive oil, dressings for salads mixing up your oils like olive for greek or italian or sesame for asian
- Dinner – save those cooking juices for jus and gravies; and cooking meats and veggies in lard like duck or pork can add some deliciousness you’ve probably forgotten about from your grannies roasts
- Treats – raw dishes are great using coconut oil with solidifies in the fridge/freezer; butter and coconut oil goes well in most baking