Keeping Food Simple

Many people feel overwhelmed by food choices due to ever-changing dietary advice. However, when tackling major health issues such as diabetes and heart disease, it’s evident that excessive consumption of any single food can be detrimental. A straightforward meal planning approach can help, and balancing calorie intake and expenditure is key. Here’s a flexible framework based on caloric needs:

1. Aim for 1-3 servings of lean meats or fish daily. Including protein at each meal assists with blood sugar regulation and promotes fullness.

2. Select 4-5 diverse vegetables for the week, mixing them up at every meal to maintain variety.

3. Incorporate healthy fats, such as avocado, olive oil, or nuts. These not only stabilize blood sugar but also support healthy hormone production.

4. Introduce beans into your meals.

5. Avoid foods that cause inflammation for you. It’s essential to recognize that triggers vary individually.

6. Enjoy fruits in moderation, preferring berries over fruits like bananas and oranges.

7. Limit the intake of highly processed foods, but don’t deprive yourself of occasional indulgences.

For breakfast, quiches are our go-to, offering a balanced mix of protein, fats, and vegetables with minimal preparation. Check out my quiche recipes if that piques your interest.

For us, pre-cooking various meats and vegetables for the week and combining them differently for lunch and dinner ensures diversity while maintaining interest. This approach might not suit those seeking extensive variety.