Assessing Nutritional Balance: Daily Intake Reflection
"On a daily basis, if you don't have enough nutrients in your body, what happens is your energy starts to deplete. What that can turn into and often does in law enforcement is weight gain."
Activity: Creating a Balanced Plate
Duration: 10-15 minutes
Location: Kitchen, breakroom, or anywhere you can prepare and reflect on your meal.
Preparation:
Materials Needed: Your next meal (whether breakfast, lunch, or dinner).
Goal: To balance your meal by ensuring you're including the right combination of proteins, carbs, fats, and vegetables.
Instructions:
Step 1: Assess Your Meal (3 minutes)
Start by looking at the meal in front of you. Is it balanced?
Check for the following categories:
- Protein: Do you have lean meats, fish, eggs, beans, or plant-based protein?
- Carbs: Are there complex carbs like whole grains, sweet potatoes, or vegetables?
- Fats: Are you including healthy fats such as olive oil, avocado, or nuts?
- Vegetables/Fruits: Have you included colorful vegetables or fruits for fiber and micronutrients?
If something is missing, make a mental note of what could be added to balance your meal.
Step 2: Adjust and Build Balance (5 minutes)
If you realize one food group is underrepresented, try to adjust. For example, if you're missing vegetables, grab a handful of leafy greens or add a side of carrots or bell peppers.
Add a small portion of healthy fat if it’s lacking—think about adding nuts, seeds, or avocado.
If you’re lacking protein, consider incorporating a source like chicken, beans, or tofu.
Aim to balance the plate so that each component complements the others, providing the nutrients your body needs for steady energy and focus.
Step 3: Mindful Eating & Reflection (3 minutes)
As you begin eating, slow down and notice how the balanced meal feels.
Does your body feel more energized and satisfied as you take in a variety of nutrients?
Focus on chewing each bite mindfully and appreciating the nourishment you're giving your body.
Step 4: Reflect on How Balance Affects Performance (3 minutes)
After finishing your meal, take a moment to reflect on how you felt physically and mentally.
Ask yourself: “How does this balanced meal affect my energy, mood, and mental clarity?”
“How does the balance of food impact my ability to focus on the job and engage in physical activities?”
Reflective Questions:
Physical Awareness:
After eating a balanced meal, how does your body feel? Are you more alert or energized compared to when you eat meals with limited variety?
Mental Focus:
Did including different food groups (protein, carbs, fats, and vegetables) impact your concentration or mental clarity throughout the day?
Sustaining Energy:
How might including a balanced combination of nutrients help you sustain your energy during long shifts or after a stressful incident?
Meal Planning:
What simple changes can you make to your meals to improve balance and nutritional intake regularly? How might planning ahead help with maintaining balanced meals during shifts?