Building a Healthy Plate

for optimal health, blood sugar balance, and healthy aging

Getting enough protein is crucial to eating for balanced blood sugar, for satiety and maintaining lean muscle mass. Eating a wide variety of plants is important for getting essential vitamins, minerals, polyphenols and antioxidants.

I like to think of it as eating “Protein and Plants” 

Try this easy meal “Formula” 

Protein: aim for 20-50 grams per meal, 1/4 of your plate. (Most longevity experts recommend .8 - 1 gram of protein per pound of ideal body weight)

Plants: 1/2 your plate filled with leafy greens + non-starchy veggies

Ferments: 1-2 tbsp for a healthy gut microbiome

Complex Carbs: 1/4-1/2 cup (beans, root vegetables, berries)

Healthy Fat: 1-2 tbsp

Flavor + Spice

In this easy, flavorful chopped salad:

Organic mixed greens, ham from True Story (Costco), cucumber, fermented carrots plus brine from Firefly Kitchen, olive mix with olive oil, capers and feta (from our farmer’s market). I also like ham from Applegate Naturals.

My favorite sharp knife: https://nakano-knives.com/nestwellness

Discount code: NESTWELLNESS