iBalance Nutrition Tips
Nutrition is much more than satisfying your taste buds and filling your stomach. It affects you mentally and physically. Providing our bodies with nutrient dense foods allows them to fully function, build and repair daily. Nutrition aids:
- Prevention of early aging
- Achievement and maintenance of proper body weight
- Reduction of the risk of chronic diseases such as diabetes, cancer, high blood pressure, osteoporosis and cardiovascular disease
- Enhanced immune function
- Boosting energy and stamina
- Improving concentration and elevating mood
Healthy Eating
1. Balance calories from food and drink with physical activity used by the body
2. Choose quality nutrition
- Less processed foods
- Organic/non-GMO
- More non-starchy vegetables and fruits
- Lean proteins (some plant based)
- Mostly good fats
- Adequate fiber (women: 21-25 grams daily / men: 30-38 grams daily)
- At least 1/2 of grain intake in whole grains
- Less sugar, sodium, trans fats and saturated fats
- Add functional foods
- Stay hydrated
3. Pay attention to the timing of meals and snacks
Each person is unique, but many find the following helpful:
- 3 meals + 2 snacks per day
- Eat within an 8 to 10 hour window, allowing some fasting time
- Eat your larger meal for lunch
- Slow down while eating
4. Keep a food journal
Be aware of how foods affect your body, mood and energy level.
5. You don’t have to change all your eating habits at once — just one step at a time
The Plate Method
Using the Plate Method encourages you to eat more healthy food and fewer unhealthy foods. It focuses on eating more non-starchy vegetables, which are low in carbohydrates and calories and high in vitamins, minerals, and fiber. It also helps you get enough lean protein.
Start today by filling half your plate with non-starchy vegetables. Then fill one quarter of your plate with whole grain or starchy foods and the remaining quarter with lean protein foods. The Diabetes Plate Method includes fruit and low-fat dairy on the side, as your meal plan and calorie needs allow. Healthful fats, which can be used in any section of the plate for food preparation or as condiments, are also key ingredients.
Snacks
1 Complex Carbohydrate
- Fruits
- Non-starchy vegetables
- Whole grains
PLUS…
1 Lean Protein or Good Fat
- Chicken, fish, pork, beef, seafood, eggs
- Dairy products
- Nuts, seeds, nut or seed butters
- Beans, lentils
- Organic soy products
- Avocados, olives