Example Plate:
3 oz grilled salmon
1 cup roasted broccoli + carrots
1/2 cup quinoa
1 tsp olive oil drizzle
Handful of berries for dessert
How to Build a Balanced Plate for Hormonal and Metabolic Health
What is a balanced plate?
Eating for health isn’t just about calories. It’s about fueling your body and hormones. What you put on your plate affects energy, metabolism, weight management, and even
mood! At Oakview Medical Associates, we help patients create practical, sustainable meal patterns that support long-term wellness.
Here’s a simple guide to building a balanced plate:
1. Start with Protein
Protein is the foundation for hormone production, blood sugar stability, and muscle health.
Examples:
- Eggs or egg whites
- Chicken, turkey, or fish
- Greek yogurt or cottage cheese
- Plant-based: tofu, tempeh, lentils
Health Coach Tip:
Include protein in every meal! This helps keep you full and stabilizes energy.
2. Add Colorful Vegetables
Vegetables are packed with vitamins, minerals, fiber, and antioxidants that support hormone balance and overall health.
Examples:
- Leafy greens: spinach, kale, arugula
- Cruciferous veggies: broccoli, cauliflower, Brussels sprouts
- Bell peppers, carrots, beets
Health Coach Tip:
Fill at least half your plate
with vegetables to boost fiber and micronutrients.
3. Include Healthy Fats
Fats are essential for hormone production, brain health, and nutrient absorption.
Examples:
- Avocado
- Olive oil or avocado oil
- Nuts and seeds
- Fatty fish like salmon
Health Coach Tip:
Pair fats with protein and carbs to slow digestion and maintain steady energy.
4. Choose Smart Carbohydrates
Carbs aren’t the enemy — they’re fuel. The key is quality, quantity and timing.
Examples:
- Quinoa, brown rice, oats
- Sweet potatoes, winter squash
- Fruits like berries, apples, or oranges
Health Coach Tip: Pair carbs with protein and fat to prevent blood sugar spikes and crashes. Avoid eating carbs "alone".
BONUS TIP #1: Hydrate Strategically
Water is crucial for metabolism, digestion, and hormone function.
Start your day with a full glass of water. Herbal teas or sparkling water are great, too!
BONUS TIP #2: Plan for Consistency
Your plate doesn’t have to be perfect! It just has to be consistent. Small, repeated habits are what really move the needle for hormone and metabolic health.
Eating in a balanced, mindful way can:
- Support healthy hormone levels
- Improve energy and mood
- Reduce cravings
- Protect long-term metabolic health
At Oakview Medical Associates, we combine nutrition coaching, hormone testing, personal training, and medical oversight to create a plan that works for YOU — not just a generic diet.
📍 Ready to build your balanced plate?
Book a consult with our team today and start fueling your body the right way.
When it comes to weight loss and overall wellness, sleep is often the most overlooked tool .
