Rachel Rodriguez • Nutrition
Rachel Rodriguez • Nutrition
Get a leg up with Appetite Control
Here's how to shape your plate with appetite control with an easy formula and adding one small change that'll make a huge difference.
In my world, good health begins in the kitchen!
Get A Leg Up
One of the main things I’ve learned over the years working in healthcare is you must advocate for your health!
You’re probably thinking the nutrition industry is confusing because there’s so much information out there right now. There are more fad diet books than 20 years ago, gosh even 10 years ago.
Currently, there are more influencers in the digital world saying to eat this, avoid this, or definitely don’t eat that! What do you do?!
Food is everywhere, it's easy to order online at the touch of a button.
Not to mention, fast food is like kettle corn popping up on every corner. You can smell a new one a mile away.
I know I get it! At the end of the day, you just want to eat and be healthy!
I’m here to help you bring you back to the basics by getting a leg up with appetite control.
Balance Your Diet
Diet is how you eat and what you eat, it creates a structure in the simplest form. Naturally, a balanced diet is making sure there's enough proper nutrients eaten throughout your day.
Adding to that structure here’s an easy Formula: Carb + protein + fat = healthy plate
Almost everything in life has a formula, a set of directions to help you prepare for something.
Carbohydrates are the sugars, starches, and fiber found in foods. Its main purpose is to fuel the brain. With this in mind, if you follow a low-carb diet it may be why you're feeling sluggish or with experience feeling mentally foggy.
I recommend about 1 serving per meal, about the size of your fist or ¼ of your plate.
Next is protein, broken down into animal or plant-based protein. Its main purpose is to make enzymes, and cholesterol, aid in growth and maintenance; just to name a few.
However, if you don’t ingest enough protein our bodies will break down muscle instead. At the end of the day, we don’t want that!
I recommend about 1 serving per meal, usually, it’s about the size of the palm of your hand. Not the whole hand, but the palm.
It should take up about ¼ of your plate.
Lastly, fat is broken into two known saturated fat and unsaturated fat. Saturated can be found in processed foods, and animal products solid at room temperature. On the other hand, unsaturated can be found in olive oil, nuts, seeds, and avocados.
Fat's main purpose is to protect the heart (cardioprotective) which means anti-inflammatory and, helps in brain health, immunity and so much more.
I recommend about 1 serving per meal of unsaturated fat. It’s usually about 1-2 tablespoons based on the product
You might be thinking ok what else do I need to do? I have the easy formula, I'm eating healthy. How else can I control my appetite?
It should be noted, that if the formula is done correctly your meal should last you anywhere from 3 -5 hours in between meals.
Here’s your one small change that’ll make a huge difference = Fiber!
Fiber is a carbohydrate that comes from plants, which provides its structure. There are also, two forms soluble and insoluble.
Soluble: dissolves in water, which then creates a sticky bolus in the stomach. You can typically find soluble fiber in nuts, seeds, beans, and lentils.
Insoluble: acts as a sponge and helps create bulk. Easiest to find them in vegetables and whole grains.
Without a doubt, adding fiber to shape your plate for appetite control is a small change that'll make a huge difference.
Dietitian tip: start out with small amounts of fiber about 5grams in each meal, and slowly increase once your stomach gets used to it.
Smash Your Grape
Carb + Protein + Fat = a healthy balanced meal
Ask yourself at every meal:
What’s my carb?
What’s my protein?
What’s my fat?
Simplify your meals and simplify your life.