Protein + Fiber + Fat

Food was and still is a primal necessity for survival. For humans today it is also a form of self soothing, enjoyment, procrastination and serves countless other non - metabolic purposes.

There are also endless recommendations about how to eat, when to eat, what to combine, what to eliminate, and how to count macros, points and calories. It can get confusing. And overwhelming.

So I try to simplify things and focus first on Food = Fuel and to eat the “magic combination” of protein, fiber + fat at very meal.

Why are these three so important to have at every meal?

The quick answer:

Together, Protein, Fiber and Fat, provide sustained energy throughout the day, help prevent sugar spikes and crashes, which can lead to slumps and cravings, and also help keep you feeling fuller longer.

The more involved answer:

—Protein plays some of the most crucial roles in our bodies- from building strong muscles and tissues, to acting as enzymes that help with digestion, metabolism, hormones and immune response among many others.

The only way to get enough protein for all of these functions, is to make sure you eat enough of it! Women should aim for 25-30grams of protein per meal.

—Fiber plays a huge role in sugar regulation.  It slows down the absorption of glucose which keeps blood sugar more stable, along with our moods, hormones and energy.  Fiber is also really important when it comes to our gut, and creating a healthy microbiome.

—Healthy fats aid with the absorption of fat-soluble vitamins like A,D,E and K and certain antioxidants.  Without fat, these nutrients can’t get to where they need to go to be useful in your body.  They also play an important role in hormonal balance and help reduce inflammation.

Small changes lead to big gains. By focusing on adding the right kinds of food at each meal you’re taking crucial steps to having the energy and body and health that you want.