Hack Your Hunger: Creating Balanced Meals and Snacks
Balance. What does that mean?
It means we want to have a variety of nutrient dense foods and include carbohydrates, protein, and healthy fat in our meals and snacks. This ensures that we are getting enough micronutrients (vitamins and minerals) as well as the macronutrient components (carbohydrate, protein, and fat) that will keep us energized, full and satisfied.
What does it mean for a food to be nutrient dense?
Nutrient density refers to the idea that your food has a lot of nutrients in it, relative to the calorie count. However, some nutrient dense foods, such as nuts and seeds, are still higher in calories due to the fat content. You can think of nutrient density like getting the most bang for your buck. When we are reducing calories to aid in weight loss, it is very important we give our bodies the nutrients it needs to continue with optimal function.
Foods that have a lower nutrient density are typically more packaged and processed foods. Think – foods that have calories, but not nutrients. Refined grains such as white bread or things made with white flour vs foods made with whole grain flour are a great example of the idea of nutrient density. While both foods made with white flour and foods made with whole grain flour typically contain similar amounts of calories, the foods made with white flour contain much less nutrients. This is because during the processing of the whole grain flour to white flour, a part of the grain is actually removed, reducing the amount of fiber and important vitamins and minerals. Fiber in your diet helps prevent constipation, control blood sugar, reduce risk for heart disease, and can help with weight management. Whole wheat flour is rich in B vitamins, riboflavin, and folate. It has more iron, calcium, protein, and other nutrients than white flour. You can see how, though it may not make a difference in your overall calorie count, you are getting much more bang for your buck.
Our most nutrient dense foods are:
Vegetables
Fruits
Whole Grains
Beans and Legumes
Nuts and Seeds
Meat, Fish and Seafood
Eggs
Milk and Dairy Products
As a general rule, variety is key. Aim to get a variety of different foods and a variety of different colors on your plate. This helps to make sure you are also getting a variety of essential micronutrients.
What about macros?
Carbohydrates, protein, and fat are all important macronutrients and should all be included in a balanced diet. Combining these macronutrients ensures we get enough energy and our food has the staying power we need to control appetite.
Carbohydrates are sugars, starches, and fibers that are found in plant foods such as bread, rice, pasta, grains, fruits, starchy vegetables, beans, milk and yogurt (in the form of lactose). They are the body’s primary source of energy. Fiber, in particular, aids in blood sugar control and digestion, feeds your gut microbiome, and adds bulk to your meals, improving satiety.
Protein is primarily found in meat, fish and seafood, eggs, and dairy, but can also be found in plant-based sources like soy, beans and legumes, nuts and seeds. Protein is important for building and repairing muscle, tissues and organs, as well as aiding in hormone regulation. Eating meals with protein causes your body to release hormones that help you feel full longer after eating and, thus, aids in reducing appetite.
Fat is found in nuts, seeds, oils, butter, avocado, high fat dairy, meat, fatty fish, and eggs. Fats are important for cellular structure and function, promote healthy brain function, and aid in absorption of fat-soluble vitamins A, D, E and K. Fats also help with improving taste and satisfaction in your meals. Fats slow digestion and, like proteins, trigger the release of hormones that help you feel your fullness and reduce your appetite.
How do we achieve balance?
Let’s review our key takeaways:
We want a variety of micronutrients coming from mostly whole, unprocessed foods.
We want to include carbohydrates, particularly high-fiber carbs, to give us sustained energy.
We want to include protein and fat to aid in feelings of satisfaction and fullness.
Carbohydrates (Energy) + Protein/Fat = Sustained Energy
Example #1
Oatmeal with berries for breakfast – while this is a great, high fiber, nutrient dense choice, it is missing a protein or fat component to give it staying power. Adding a handful of your favorite nuts or a spoonful of your chosen nut butter and a dollop of Greek yogurt would make this more balanced.
Example #2
A piece of fruit for a snack – while fruit is an excellent choice, a good source of carbohydrates, fiber, and micronutrients, this again, lacks the staying power from a protein or fat source. Pairing your fruit with maybe a cup of cottage cheese or yogurt, a handful of nuts or 1-2 Tbsp of nut butter would help you stay satisfied until your next meal.
If you could use some help figuring out your calorie needs and macronutrient goals, meal planning, and creating a sustainable plan, let’s work together! Click here to schedule an appointment with us today!
Best of Health,
Elise Smith, RD, LRD, CPT