Fine-tuning Balanced Nutrition for YOUR Body

If you are:

• Hungry
• Lacking energy
• Mentally foggy
• Craving sweets

1 to 2 hours after a meal, your body is letting you know you did not get the right combination of protein, fat, and carbohydrate for the meal.

Try the following fine-tuning points for your next meal –

INCREASE your LEAN PROTEIN PORTION
(Are you getting enough protein—at least a fist-sized portion?

Are you including your ESSENTIAL FAT PORTION?
Fats/oils containing essential fatty acids enhance your metabolism and help slow the release of glucose from the carbohydrates into your blood stream. Be sure to include at least 1 tablespoon of oil or ¼ cup nuts or seeds at least 3 meals per day.

DECREASE your CARBOHYDRATE PORTION
(Are you exceeding your 1 serving of carbs per meal?)

CHANGE your CARBOHYDRATE PORTION
Choose vegetables rather than grains pasta, bread, or rice.
Choose high fiber vegetables or fruit rather than low fiber, starchy vegetables or fruit (e.g. choose berries instead of a banana, green vegetables instead of potatoes, apples instead of pineapple.)

Then listen to your body again. If you feel energized, mentally focused, positive, and satisfied for 3 to 4 hours after your meal, you know you have got the right combination for your body.

Chart Your Progress: The best way to track how your meals are working for your body is to fill out the Daily Health Log (in the evaluation section). Complete the details of every meal and snack you eat, and how you felt upon rising, going to bed, and before and after each meal. This will help you get the right combination of macronutrients for your body.