Let’s Talk Food: Finding Balance

Food: we need it, we love it, we gather around it. Whether it’s your morning coffee ritual, a

birthday dinner, or your 3 PM snack, food is a core part of daily life. It's how we celebrate

milestones, socialize with friends, and bond with loved ones. But food is more than just delicious

or emotional—it’s fuel. And when it comes to living well, eating a balanced diet is one of the

most powerful tools we have for long-term health.

A sustainable, balanced approach to eating isn’t about extremes or deprivation. It’s about giving

your body the nutrients it needs to thrive, without sacrificing the joy of eating. So, let’s break

down the basics, starting with macronutrients.

The Big Three: Carbs, Protein, and Fats

Each macronutrient brings its own unique benefits to the table. Cutting any of them out

completely? That’s like removing a leg from a three-legged stool — balance becomes a real

issue.

Carbohydrates: Fuel for Your Body, Not Foes

Carbs often get blamed for everything from weight gain to mood swings, mainly because of the

popularity of low-carb and keto diets. But here’s the thing: your body loves carbs. In fact, they’re

your brain and muscles’ go-to energy source. When you eat carbs, your body converts them into

glucose (sugar), which fuels your cells. Without them, you may find yourself hangry, irritated

and a little too close to losing a battle with the coffee machine.

Now, not all carbs are created equal. Think of carbs in two categories:

● Simple/refined carbs (think: white bread, soda, pastries) can lead to rapid blood sugar

spikes and crashes.

● Complex carbs (whole grains, legumes, vegetables) are packed with fiber, vitamins,

and minerals that support gut health, immunity, and steady energy.

So no, carbs aren’t evil–just picky about their plus-ones. Pairing them with protein and fat helps

slow digestion and keep blood sugar levels more steady. No more sugar rollercoasters—you’ll be

coasting smooth waves instead of free-falling.

Protein: The Building Blocks

Protein isn’t just for gym goers and shaker bottles. It’s your body’s MVP for repairing tissue,

building muscle, supporting hormones and more. It also plays a key role in keeping your hair,

skin, and nails healthy and plays a role in balancing your mood. The amino acids in protein are

basically the construction crew for your body’s ongoing renovation project.

And if you’ve ever eaten a protein-rich meal and felt satisfied for hours—yep, that’s protein

doing its thing. It helps stabilize blood sugar and curb hunger cravings, making it a smart choice

to include at each meal.

Fats: The Essential Nutrient You Can’t Ignore

Fats have also gotten a bad reputation over the years, but let’s clear that up: your body needs fat.

Especially essential fats like omega-3 and omega-6, which play roles in everything from brain

health to hormone production to absorbing those fat-soluble vitamins (A, D, E, K).

Including the right types of fat, such as fatty fish, eggs, nuts, full-fat dairy, and olive or avocado

oil, can help you feel full longer while keeping your meals flavorful. Just be sure to go easy on

highly processed trans fats (those found in some fried foods, margarine, and packaged

snacks–look out for “hydrogenated oils” in the ingredients). These fats can negatively impact

your cholesterol levels, so your arteries will thank you for the favor.

The Plate Method

A simple, visual way to build balanced meals without needing a calculator or a fancy app.

Here’s the breakdown:

● 1⁄4 of your plate = lean protein

● 1⁄4 of your plate = complex carbohydrates

● 1⁄2 of your plate = non-starchy veggies

● Add healthy fat (about 1 tablespoon or from your protein source)

Example Meal:

Whole wheat pasta with grilled chicken, broccolini, and a drizzle of olive oil. It's balanced,

satisfying, and delicious. And for those who appreciate authentic Italian flavors, a sprinkle of

parmesan is the perfect finishing touch.

A balanced plate helps regulate blood sugar, reduce cravings, support digestion, and keep your

energy steady throughout the day. It also simplifies meal planning – no more stressing over

what’s on your plate.

Final Bites

A well-balanced approach embraces variety, supports your body’s needs, and allows space for

real-life indulgences (yes, even dessert). If you're looking for more tips on balancing your meals

and meal planning with nutrient-dense options, our experienced dietitians are here to assist.

Contact 360 Nutrition (805) 738-5700 to book your initial consultation.

Written by: Lexi Underhill, RDN, CPT, CES