All in Moderation

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One Healthy Meal doesn’t make you skinny…
One fattening meal doesn’t make you fat…
It’s all in Moderation…

One of my co-workers mentioned this catchy phrase to me and it stuck. I love it because it explains moderation completely. Some people become extreme health freaks overnight and in a week, go back to their old eating habits. Like the D-word article mentioned, it takes dedication which takes time. We as humans strive to be perfect. Perfect is definitely a good thing but perfect we are not and perfection takes time and repetition. Let’s be real. It is hard trying to change your habits, how they say it, “oh, they stuck in their ways.” It’s the truth but let me help you become more health conscious and make it easier to turn away from those fattening, sinful meals a lot of us fall victim to.


The most important meal of the day is… (Drum roll, please!) Breakfast!!! Breakfast launches your day in the right way by helping control your hunger if the meal is balanced correctly. A balanced breakfast consists of a serving of whole grain carbohydrate (oatmeal, whole grain cereal, toast or waffles), a serving of dairy or high calcium foods (milk, low or non-fat yogurt, low-fat cheese) and a serving of fruit. Some people like to add a serving of protein (eggs, humus (chickpeas spread) or meat), like myself; that’s fine as long as your breakfast is no more than about 300 calories. White bread, sugary cereals, pancakes, fried potatoes, cheese grits, etc. are very tasty breakfast foods that we can eat in moderation but not every day. These foods are not considered nutritious nor a part of a balanced breakfast. The best thing to do in order to consistently eat a balanced breakfast is to plan ahead. Pre-pack your breakfast with different fruits and whole grain carb goodies. Make breakfast muffins and burritos that can last the entire week; recipes are available online. I know it is impossible for me to make breakfast in the morning so I have to prep it the night before or fix it at work before my shift. Some stores like Dunkin Donuts and Wawa have healthier options that are less caloric than others. Some options are actually less than 400 calories. It is very traditional to eat those comforting foods listed above but eating a balanced diet will lower chances of hunger throughout the day and can lower chances of obesity, diabetes, and heart diseases. Check out this article for 27 healthy breakfast ideas.

Plate Method

Another great tool to use is the plate method. I know I was raised to have mostly meat on my plate, than the carbs were second in line with a little room left for some veggies. Well ladies and gentlemen, that is totally wrong. In fact, as shown above, the non starchy veggies should take up half of the plate, and the protein (3 oz or the size of your fist ) and starchy foods (one serving) takes up a quarter of the plate each. According to Iowa State University, most plates are now 12 inches wide which is a lot bigger than before when plates were only 9 inches wide. I became aware of this some years ago and bought smaller plates. The bigger the plate the more food you pile on. You will be surprised how satisfied you are after eating your dinner on a smaller plate. Plus that extra 3 inches of plate can add up to 200 calories.



The small six meals a day is great for everybody from the stay at home parent to the long shift worker. Dr. Oz produced a very flexible 6 meal a day meal plan to help guide and apply the technique. Some people think you have to cook 6 meals a day or think these meals are big in size. In all reality, they are meals most people call snacks such as a piece of fruit, yogurt, or cheese and crackers. These are nutritious, energy boosting meals that will keep one’s satiety even throughout the day which will lead to less bad eating habits. I am here to tell you that it works because if you spend your time prepping and packing your meals each day you will not want to spend more money on other foods. Most importantly, you will become less tempted to eat unhealthy foods if you are eating healthier options.

Two quick tips…


Try substituting water instead of sugary fluid intakes. This will cut down on your caloric intake leading to weight loss and will help prevent diseases linked to diabetes.



Secondly, while food shopping, try to stay in the parameter of the store. Think about it… That’s where all of the produce, meats, diary, and refrigerated foods are held. The aisles in between usually holds processed foods that have a long shelf life, which typically aren’t good for you. Things that eventually (within a week) go bad, spoil, or rotten are actually good for you.

Like every other topic of JAE Health, if you aren’t already journeying your way into a healthier you, these techniques are foreign and will take time to become habitual but it is definitely possible. Just stay dedicated and encourage others around you to develop these habits. Together is always better. Keep up your Journey to a Healthy Lifestyle. Until next week…