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A Well-Served Plate
Your body is wise and intuitive. It is in tune with what you need to fuel yourself. Now is the time to rebel against anything you’ve been taught about what to eat that was rigid and doesn’t serve you. Tuning in to your Body Wisdom will set you free.
How? There are no set rules, however this guide will simplify it so you can feel supported as you choose your what, when, how and how much to nourish yourself with, anytime you feel like it. After all, we are celebrating your uniqueness – we want you to do it your way!
Every section of the Well-Served Plate serves a purpose when it comes to fueling your body and spirit. What exactly that looks like is up to you:
Suggested bird-eye view of plate
+ 70% Unrefined Carbs
+ 15% Protein
+ 15% Fats
Unrefined Carbohydrates
Many different types of food can be labelled as carbohydrates. In this instance, we are referring to unrefined or complex carbohydrates and are speaking to almost all whole, plant foods. Unrefined carbs come loaded with vitamins, minerals, fiber, and amazing molecules called phytochemicals.
When we eat an abundance of fresh fruits and vegetables, we’re nourishing our whole selves with potent phytonutrients (special plant compounds with healing properties). These nutrients fight, prevent and treat a variety of dis-ease. At Body Medicine, we focus on including an array of these highly medicinal foods, daily.
High Quality Protein
Protein is crucial for building and restoring every part of the body, consider protein as the building blocks of life. This essential macronutrient helps us make muscle, connective tissue, hormones, hair, nails, blood, enzymes, neurotransmitters and more.
It also defends against muscle deterioration, hunger, fatigue, insomnia and much more. At Body Medicine, we shine a light on the quality and sourcing of protein and speak mostly to plant-based sources. We also explore fish and eggs; both by-products of animals.
Good Quality Fats
The types of fat we eat matters. Some dietary fats increase inflammation, promote the growth of poor gut microbiomes and create resistance to weight loss.
Essential fatty acids are rich in omega 3s, they work to decrease inflammation and help with metabolic health, cognitive function, decreased insulin resistance, the maintenance of healthy cell membrane function as well as gene expression, supporting digestion, reducing risk of cardiovascular disease and the list truly goes on.
The moral to the story? We LOVE good fats.
The Crowd-Out Method
When you use this guidance, you’re laying a strong foundation for your nutritional needs, including both macro and micro nutrients.
The intention is to focus on abundance as opposed to restriction. This means we look to 'add' to your diet as opposed to 'subtracting' from it. As a starting point, commit to including a serving of good fat (fat) and a serving of protein (p) with each meal. We like to encourage you to pick five varieties of veg (v) and two varieties of fruit (f) and ensure you receive a serving from each throughout the day.
This helps to support stable blood sugar levels, maintain satiety between meals, support happy hormones and in turn keep cravings at bay. Essentially you are training your taste buds – and they are surprisingly quick learners. Once you commit to this nourishing foundation, you are free to enjoy whatever you like on top of that.
If the suggested amount of fruits and veg feels overwhelming, consider the following:
BREAKFAST:
Smoothie w/ avocado (f1, fat), blueberries (f2) and frozen cauliflower (v1), protein powder and liquid of choice
LUNCH:
Salad w/ arugula (v2), cucumber (v3) and tomatoes (v4), tinned salmon (p), crushed nuts and olive oil dressing (fat)
DINNER:
2 egg omlette (p) w/ baby spinach (v5), peas (v6), feta (fat)
Eat the rainbow
When you focus many different colors onto your plate, you are supporting your body in multiple ways.
It provides your tastebuds with a wonderful variety of flavors and textures, while also delivering a vast array of nutrients to you at each meal, plus providing diverse fibers to nourish your microbiome.
Put simply, eating the rainbow is the simplest way to practice food as medicine.
Green:
Dark leafy greens, broccoli peas, avocado, leek.
Gifts: Phytonutrients with alkalizing and hydrating properties and a great resource of carotenoids which are known to inhibit carcinogens (cancer causing chemicals)
Red:
Tomatoes, cherries, grapefruit, strawberries
Gifts: Contain carotenoid lycopene an antioxidant which helps rid the body of free radicals and damaged genes and is protective against cancer, heart and lung disease
Orange:
Carrots, mango, sweet potato, pumpkin
Gifts: Contain beta carotene, a nutrient essential for skin health and a robust immune system also contains alpha carotene which helps protect against cancer
Purple:
Beets, grapes, eggplant, blueberries
Gifts: Loaded with powerful antioxidants believed to enhance cognitive function and protect against heart disease
Yellow:
Lemon, pineapple, corn
Gifts: Contain beta cryptothanxin which helps cells in the body communicate
White:
Cauliflower, onion, potatoes, garlic.
Gifts: Provide B vitamins, iron, potassium, and even a little calcium. They're rich in cholesterol-lowering soluble fiber and antioxidants.
Movement
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Nutrition