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Balance your Nutrition

nutrition Dec 15, 2022

Balance your Meals


You eat multiple times a day, every day. Which means you have multiple opportunities each day to do something good for yourself and strive toward balance. 

Read on to learn how to plan meals and snacks that will keep you energized and satisfied.  


What does it mean to fuel up to be the best version of you?


It means providing your body with the best ingredients at the right time so that you can think more clearly, feel more energetic and overall be the most well, balanced version of yourself. 


Okay, but here are more reasons you should you care:

Your body likes homeostasis. It prefers internal stability so that it can best compensate for external changes. 


A body in balance is a less stressed (read less inflamed) and healthier body.


In other words, if your body is in balance you will be able to handle whatever comes your way!


Balanced meals and meal timing matter:

  • Better energy
  • Steady blood sugar
  • Less stress on your pancreas
  • Less stress on your muscle mass
  • Less over-hunger
  • Better mood!


Basics of Balance:


Eat Early

  • Halts the breakdown of muscle for energy
  • Prevents slowing down of your metabolic rate 
  • Prevents over hunger later


Eat Often 

  • Controls blood sugar levels
  • Improves concentration and decision making
  • Regulates appetite (less likely to grab whatever is around)
  • Avoid huge swings in hunger and mood
  • Have consistent energy and feel good



Each meal and snack should be combined in a way that gives you a steady stream of energy.



Your body is 50-70% water, you need hydration for:

  • Better function and overall performance
  • Healthy looking skin, hair and nails
  • Less headaches
  • Body temperature well regulated
  • Weight control
  • Positive mood
  • Good sleep
  • For the nursing mamas out there: Necessary for optimal Lactation

The Makeup of a Balanced Meal/Snack:



CARB: Gives you the energy you need right now. Brain power. 


HEALTHY FAT: Literally coats your stomach and slows the release of carb for a steadier stream of energy.


PROTEIN: Provides your stores and energy for later. 


PRODUCE: Provides disease preventing fiber, antioxidants, vitamins, minerals, phytochemicals.  Without produce at every meal you won’t be able to eat enough!


SATISFIED TASTE BUDS: A healthy diet won’t last if you don’t enjoy it.






Create your own balanced snack by checking off something from each column:

You can also interpret this chart by reading each horizontal row as one snack idea.

Fat (Fullness)

Fiber (Fullness)

Carb (Energy)

Protein (Foundation)

¼ Avocado

½ c tomato slices

1sl. Wh grain bread

2 egg whites

10-15 nuts

¼ c. dried fruit

(dried fruit counts)

(nuts are also protein)

1oz 2% fat cheese

1 apple or orange

(fruit counts here)

(cheese counts here)

1 tbsp nut butter

½ c. celery

5 wh. Grain crackers

(nut butter counts)

2 tbsp hummus

½ c. carrots

½ slice wh pita

(hummus counts)

Olive oil/light feta

Cucumber + tomato

White beans

(feta/beans count)

½ tbsp seeds

1 cup veggies

¼ cup quinoa


3 slices turkey

1 c. snap peas

Wh. grain english muffin


½ cup ground grass fed beef

Tomato sauce + veggies

Wh. grain flatbread for pizza

Meat counts

¼ avocado, smashed

½ c. chickpeas,smashed

(chickpeas count)

2 “deviled” eggs



Balance your dinners:

Are you having a burrito? 

The burrito wrap is your carb! You don’t need rice as well. Add extra chicken for more protein and veggies for more fiber!


Are you having pasta?

The pasta is your carb, you don’t need garlic bread as well. Try a slice of garlicky roasted cauliflower pizza crust on the side. 


Are you having a burger?

Choose either the bun or the fries. Have roasted asparagus on the side, dip them in ketchup!


Are you having a salad? 

Remember to have a protein a healthy fat and a starch. For example, add egg whites, beans and avocado. OR chicken, olive oil based dressing and a whole wheat roll.


Vegetables aren’t just one side dish, add them everywhere!

  • Cook mushrooms with your meat, they’ll absorb the flavor.
  • Have a starch side of rice and veggies mixed together.
  • And then another side of ANOTHER vegetable.


Top your vegetables with pasta instead of topping your pasta with vegetables!

Mix zoodles in with your noodles

Add white beans for texture, protein and fiber


Buy these foods for balance on the go:


Easy to eat fruit: berries, pre-sliced oranges

Easy to eat veggies: Sugar snap peas, carrots, mini bell peppers

Leave “emergency” 8 ounce water bottles  everywhere

Pack your favorite water bottle or fruit infuser bottle


Quick Energy

Easy to eat fruit: berries, bananas, pre-sliced fruit

Rx bar

Whole grain crackers (ex. Triscuits)



Grass Fed Beef Jerky

Roasted edamame or chickpeas

Cheese stick

100 calorie fruit and nut pack OR ¼ cup homemade nuts and ⅛ c. dried fruit


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