3 Nutrients To Include At Every Meal

THESE ARE THE 3 NUTRIENTS TO INCLUDE AT EVERY MEAL FOR:

• Increased Satiety (feeling full longer)

• Increased Metabolism (burning more fat than you are storing)

• Blood Sugar Stability (more sustained energy & less “crashes”)

• Weight Management (this could mean loss, gain, or maintenance depending on your body’s needs)
  

1. FIBER — prevents heart disease, improves digestive health, regulates bowel movements, stabilizes blood sugar levels
   examples: whole grains, vegetables, potatoes, whole fruit, seeds
   
   *Check out my post all about my favorite ‘F’ word - Fiber
   

2. PROTEIN — slows digestion, feel full longer, aids in hormone balance, needed for muscles & recovery
   examples: meat, fish, seafood, eggs, tofu, beans, nuts, seeds
   

3. FAT — (especially monounsaturated & polyunsaturated) aid in absorption of vitamins, slow digestion, feel full longer, improve brain & heart health, aid in hormone balance
   examples: olive oil, canola oil, fatty fish, avocado, nuts, seeds, butter, peanut butter
   

   These nutrients are great on their own, but together, they make the most tremendous trio!
   When eaten together, fiber, protein, and fat have AMAZING benefits.
   
   A balance of fiber, protein, and fat at each meal will promote hormone balance, increased energy, increased metabolism, and weight management.
   
   This power trio works together to slow the digestion of the carbohydrates we’ve eaten, which means we’re less likely to have a blood sugar spike! (If you thought blood sugar talk was only for diabetics, think again!)
   
   Our bodies like having stable blood sugar levels. When we have stable blood sugar, our hormones have a better chance of turning on and off in an effective & efficient manner that leaves us feeling great and full of energy.
   
   
   —>>When our blood sugar spikes after eating something high in carbs (without much fiber, protein, or fat), insulin is quickly released from beta cells in our pancreas to take up the extra sugar and store it in our liver, muscles, and as fat. After this spike in blood sugar, quick digestion, and quick release of insulin, we may feel that groggy, tired, “crashing” feeling, which inevitably makes us hungry soon after eating.
   
   —>>When our blood sugar spikes after eating something with fiber, protein, and fat… insulin is still released, but LESS of it. This means less of that sugar has to be stored and our blood sugar remains pretty stable. It will take our bodies some time to digest these nutrients therefore, we will have a lasting feeling of fullness.
   
   It’s also important to note that, in this stable state, glucagon is more likely to get to work. Glucagon is a hormone that prevents blood glucose levels from dropping too low. When glucagon is released from alpha cells in our pancreas, 3 different things can happen:
   
   1. Stimulates liver to release stored glucose (glycogen) from liver / muscles
   2. Stimulates breakdown of stored fat (triglycerides)
   3. Stimulates breakdown of protein (amino acids)
   During these 3 processes, our bodies naturally exert energy without us physically doing anything.
   Hello natural metabolism!
   
   

   
   I bet you’re wondering how much of each nutrient you should eat: Everyone will have a different number of servings of protein and fat at each meal because we all have different nutrient needs. The amount of food I eat in a day will be different from the amount you eat.
   
   The best way to start incorporating all 3 of these nutrients into your meals is not by measuring, but simply beginning to incorporate some of each nutrient into your meals, becoming familiar with having these 3 nutrients on your plate and going from there.
   
   
   If you like specifics: You can aim for having at least 1 serving of protein, 1 serving of fat, and about 8-10 grams of fiber at each meal.
   If you find yourself getting hungry soon after eating, up your servings and eat more! It’s as easy as that. You’ll know you’re making your body happy when your meals keep you full longer and give you the energy you need to get through your day with a smile!
   
   

   For Reference:
   
   A great fiber goal: 8-10 grams of fiber per meal (Recommendation is 25 grams/day for women & 38 grams/day for men)
   
   1 serving of protein = 20-30 grams
   
   1 serving of fat = 12 grams
   

   PSA — This is not an Anti-Carb post: Just because I mentioned 3 nutrients in this post and did not mention carbs, does not mean you should not eat carbs at every meal. Carbs are extremely important for our energy levels and brain function and are our brain’s preferred source of energy. Also, choosing carbohydrates that are rich in fiber like whole grains, quinoa, brown rice, legumes, whole vegetables, and whole fruit will help you to increase your fiber intake. The Institute of Medicine recommends we all consume at least 130 grams of carbohydrates per day (that means at least 45 grams of carb per meal if you’re eating 3 meals per day) to maintain optimal brain function.
   
   

   **These nutrition recommendations are not meant for anyone with Diabetes or a health condition that requires a specific prescribed diet. If you’re interested in learning more about your specific nutrient needs comment or contact me! XOXO