We are always striving for balance. While sometimes it may
seem like a figment of our imagination (especially around the Holidays when we
are all pulled in a thousand directions), it really does exist, and it helps us
to feel more at peace with our lives and our health. Balance is a funny thing. You
may not know exactly when you’ve found it, but you certainly know when you’re NOT
using it. To me, balance means knowing
your limitations, sleeping and eating well, exercising and bringing my “A” game
to work, but not overdoing it in any one area.
Being my “whole” self is important to me being a good
spouse, parent and employee. Here’s the
great news, balancing your plate is sometimes much easier than balancing our
life (and can be a great contribution to our overall balance). While in one
short article I can’t help you achieve this mythical Zen that some people
discuss, I can assist you in making wiser choices when it comes to making all foods
fit.
The goal is to keep the most nutrient-dense foods in the
greatest portions on your plate. Many
people may be familiar with the classic food pyramids “upgrade” to MyPlate in 2011. The goal was to help people reconfigure the
way they view the food groups when using an actual plate as guidance. Fruits, vegetables and whole grains make up three-fourths
of the plate, whereas the protein portion is one quarter, which is contrary to
the way many people set up their current portions. The amount of the grain group consumed and
the quality of the grains on the plate, isn’t discussed explicitly. However,
the whole grains council recommends at least half our grains are whole grains
every day. In addition, as a dietitian, I recognize that the more active my
clients are at both aerobic and resistance training, the greater proportion the
grain group needs to occupy to provide energy for both training and everyday
life.
Replenishing the body’s carbohydrate stored energy is
critical for both health and for helping athletes to function at their best. Whole
grains are extremely important to becoming
your whole self, and finding ways to incorporate them into the diet is
critical for health and longevity! Balancing your plate means finding the most
colorful fruits and vegetables to fill half your plate, along with lean sources
of protein (beef, eggs, turkey, fish, tofu, beans and chicken) and grains that include
all three parts (bran, germ and endosperm) like quinoa, barley, spelt,
amaranth, whole wheat pasta, bread and tortillas. Ultragrain® flour
can help make transitioning your plate to the guidelines so much easier by
adding nutrients, fiber and a “whole” lot of goodness to dishes you already
love!
Best of luck finding balance by “being your WHOLE self” this
season! Give yourself permission to consume some family favorites and still
retain balance and ENJOYMENT of the pleasures of spending time with family and
friends!