When creating your meal, we want to make sure we are making our plates with the correct amount of each of the Pure Four (if you don’t know what those are, check out the article here) to have the most nutrient dense meal as you possibly can, help balance your hormones, and most importantly - keep you full and going until your next meal.
The portion size of the ‘Pure Four’ for each meal should be similar to the following:
Pure Four Plate Portions
Greens & Vegetables = About Half (Mix in colorful veggies and #eattherainbow)
Fiber = A little less than a Quarter
Protein = Almost a Quarter
Fat = About a Quarter (like a quarter to half an avocado)
When making your meal, always try to mix it up and incorporate varying foods to fulfill each of the four, always trying to #eattherainbow. This will ensure your body is getting all the nutrients it needs from your meals.
How do you know if you got everything you need out of your meal?
If you got everything you needed from your last meal, then
it should be three to four hours before you start feeling hungry again.
Feeling hungry before three hours…
Look at your last meal and see if you were missing any of the Pure Four (i.e. protein, fat, etc.).
Give yourself at least 20 minutes to eat each meal.
This gives your body ample time to communicate to your brain when you are full. An important part of mindful eating, which you can learn more about here.
Now armed with the foundations when making a balanced meal, you can start making the changes and choices to properly fuel your body.
Continue following our ‘Pure Foundations’ series as we next explore the first of the Pure Four, Greens/Veggies. What are our options when it comes to greens, what quantifies greens, what do they provide, and why they f*cking matter!