Balancing Your Meals for Peak Performance

For comprehensive guidance on maintaining peak performance through balanced nutrition, please read this detailed guide: https://www.theiacp.org/sites/default/files/2018-09/Axon%20Family%20Wellness-Nutrition.pdf

Step 1: Assess Your Meal

  • Before you eat, take a moment to evaluate your plate or food choices.
    • Is it balanced? Consider the following components:
      • Protein (supports muscle function and recovery): Examples—chicken, turkey, tofu, beans, eggs.
      • Complex Carbohydrates (provide sustained energy): Examples—brown rice, whole-wheat bread, sweet potatoes.
      • Healthy Fats (help keep you feeling full longer and support brain health): Examples—avocado, olive oil, nuts, seeds.
      • Fruits/Vegetables (offer vitamins, minerals, and fiber for digestion and immune health): Examples—leafy greens, bell peppers, apples, berries.

Step 2: Create a Balanced Plate

  • When preparing your next meal, aim to include:
    1. Protein (1/4 of your plate).
    2. Carbohydrates (1/4 of your plate).
    3. Vegetables (1/2 of your plate). Include a variety of colors to ensure a range of nutrients.
    4. Add a healthy fat to your plate, like a handful of nuts or a drizzle of olive oil on your salad.

Step 3: Quick Meal Prep or Snack

  • Plan a quick, on-the-go snack that includes all three components of a balanced meal.
    • Snack idea: Greek yogurt with a handful of berries and a few almonds or a small whole-grain wrap with hummus, spinach, and lean turkey slices.

Step 4: Reflect on How You Feel

  • After finishing your meal or snack, take a few minutes to notice how you feel:
    • Do you feel energized and ready for your next task?
    • Is there any fatigue, bloating, or discomfort that might suggest an imbalance in what you ate?
    • How can you tweak your next meal to better meet your energy needs?

Step 5: Plan for Tomorrow

  • Think ahead to your next shift or meal and commit to making your next meal balanced, mindful, and nourishing.
    • Set a simple goal: “Tomorrow, I’ll make sure to include a healthy fat in my breakfast” or “I’ll aim to have a serving of vegetables with every lunch.”