How to Fuel Your Body Every Meal

How to Fuel Your Body Every Meal

Have you ever felt lethargic or light headed after a workout? Maybe you’re not performing as well as you know you can, or you’re always hungry and suffer from brain fog.

Some common cause of these questions is you’re not fueling your body with the right foods. Eating a balanced diet will help your energy levels, performance and even your mental health, here’s how it’s done. You’re probably nodding your head right in agreement - “eat a balanced meal” is a common piece of nutrition advice. But what does a well-balanced meal consist of?

What is a well-balanced meal?

A well-balanced meal is one that is made up of all 3 macronutrients (let’s call them macros); protein, carbohydrates and fats. These are the primary building blocks of your diet, each macro plays an important role in your body which helps your energy, performance and optimal health.

Benefits of a balanced meal?

  • Increased satiety & satisfaction

Out of all macros, protein is the most satiating, when consuming a balanced meal that includes protein, fats & fibre it will help you feel fuller for longer. By also including all macronutrients in your meal and not restricting, you will feel more satisfied.

  • Creating variety in your diet

When you consume different foods like grains, starches, proteins, healthy fats, and fruits/vegetables in your diet, you’re more likely to consume your recommended daily intake of nutrients.

  • Improved vitality & performance

Stable energy levels are maintained by your blood sugar. By eating well-balanced meals you’re able to maintain stable blood sugar levels and avoid big spikes or 3pm slumps.

How to build your own balanced meal?

Before you put together a balanced meal it’s important to understand how macros affect the body and where you can find them.

  • Protein

Protein is one of the major building blocks of the human body. It’s important because it builds and maintains your body's tissue, while also working as a neurotransmitter and carrier of oxygen in the blood. Without protein your body will struggle to maintain muscle and also cause fatigue.

  • Carbohydrates

Carbohydrates are your body's primary source of energy for the brain, muscles, and other essential cells. They also play roles in glucose and insulin action, digestions and gut health. Carbohydrates include starches, fibres and sugars.

  • Fats

Fat’s are very important to normal bodily functions, acting as the foundation to hormones, insulation for nerves, and even your skin and hair will benefit from it. There are two primary types of fats; saturated fat and unsaturated fat.

Balanced Meal Method

Build a balanced meal with at least one food from each category.

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Written by nutritionist and cook, Jacqui Toumbas