In a balanced plate, we need to include fibre, carbohydrates, protein, and healthy fats.
Fibre is important to support regular bowel movements, prevent colon cancer and feed your beneficial gut bacteria species so that they produce things like short-chain fatty acids and anti-inflammatory compounds.
Protein is an essential nutrient made up of amino acids, which are the building blocks for everything that happens in our body. It also helps to balance blood sugar and keep us full.
Carbohydrates provide energy and fuel to our gut microbiome species, helping to provide quick energy for exercise, helping us to make hormones and giving us fuel for our brains.
Healthy fats are the key to reducing inflammation and helping us to feel satisfied after a meal.
Here is a guide to a balanced meal structure
- A palm-sized serving of protein.
- 1/4- 1/2 cup of starchy carbs eg cooked and cooled potato, sweet potato, pumpkin, brown rice or quinoa
- 2 serves of Veg (1 serve = 1/2 cup cooked or 1 cup of raw)
- 1/4 cup of a healthy fat such as avo, olive oil, nuts and seeds
If you’re looking for something extra, include at least one serve of prebiotic food each day, these will help to feed your beneficial microbiome species to keep your gut healthy and happy. These include things like:
- Kefir
- Kombucha
- Yoghurt
- Sauerkraut
- Kimchi
- Jerusalem artichoke
- Konjac root noodles such as the Slendier brand
