Food Chart - protein, carbs, and fats

When it comes to eating well, balance is everything. This simple food chart breaks down the basics: slow carbs, protein, fast carbs, and fats. The chart serves as a visual in how these groups work together, making it simpler to plan meals that are both nourishing and satisfying. When building a balanced meal, strategically combining protein,

fast carbohydrates, and slow carbohydrates can help provide steady energy, prevent blood sugar spikes, and improve muscle recovery.

Slow Carbs (or complex carbs) These are low GI foods and are digested gradually due to their higher fiber content. They offer a sustained release of energy. This prolonged release of energy promotes stable blood sugar levels and helps prevent blood sugar crashes. Slow carbs keep you feeling full longer. Examples include most fruits; vegetables like spinach, kale, broccoli, cauliflower, brussels sprouts, asparagus, green beans, peas, onions,

mushrooms, tomatoes, bell peppers; and whole grains, oatmeal, quinoa, brown rice, legumes.

Protein: This macronutrient is essential for repairing and building muscle tissue. It also slows down the digestion of carbohydrates, which further stabilizes blood sugar and increases feelings of fullness. Good sources include lean meats, fish, eggs, dairy, and plant-based options like lentils and beans.

Fast Carbs: These are high glycemic index (GI) foods, which are digested quickly. They are quickly broken down into glucose, giving you a rapid boost of energy. Sources include white bread, white rice, potatoes, dried fruit, sugary snacks, honey and fruit juice. They are most

beneficial when your body needs quick fuel, such as before, during, or immediately after a workout. When building a balanced meal, strategically combining protein,

fast carbohydrates, and slow carbohydrates can help provide steady energy, prevent blood sugar spikes, and improve muscle recovery.

Use the plate method as a simple way to structure a balanced meal, by visually dividing your plate: Half (½) of your plate: Fill with non-starchy vegetables and fruits for fiber, vitamins, and minerals. A quarter (¼) of your plate: Dedicate to lean protein, such as chicken, fish, tofu, or legumes. The last quarter (¼): Reserve for slow-digesting, high-fiber carbs like whole grains, beans, or starchy vegetables.

Add healthy fats: Incorporate a small portion of healthy fats, such as nuts, seeds, or avocado, to enhance satiety and nutrient absorption.

Balance fast and slow carbs. While all carbohydrates break down into sugar for energy, they do so at different rates. Incorporating fast carbs into a balanced meal is

possible, but it requires strategic timing and pairing with other nutrients to manage their effects on blood sugar. The key is to consume fast carbs when a rapid energy

source is beneficial, such as before or after a workout, while relying on slow carbs for sustained energy during the rest of the day.