MARCH 09 2025

(NOVEMBER 06 2024 MAKE UP)

GOOD MORNING TO THE SON AND THE SKY❕👋🏼

RELACIÓN / RAPPORT = “RATIO” IN SPANISH 🇲🇽 / FRENCH 🇫🇷

I LOVE YOU 💓

Howl you doing❓

I hope everything is GREAT with you and at home 🥰

Today for you I have a post about the ratio of the types of food on your plate in a meal.

A common recommendation by those of the “Health” experts as a way to “eyeball” (using a visual approach to evaluating) what your plate should look like with the amounts of each type of food on your plate with respect to healthy eating is the 50/25/25 approach.

The following ratio 50% fruits and veggies, 25% protein and 25% healthy whole grains is the 50/25/25 method.

You can see that fruits and veggies makes up the majority of the meal with the other half of the plate shared equally by a healthy protein option and a healthy whole grain option.

The protein should if possible be something that is high in quality protein (perhaps an organic free range chicken breast) and if fat is apart of the protein be mindful of the type and amount. Just because the protein option includes fat does not mean that is a bad thing with examples like salmon and tuna having healthy fats that make up the majority of fat present in that option in addition to other nutrients like Omega-3 which benefits brain health.

The whole grain should be something that is free of pesticides and includes things like fiber and maybe even protein. An example of a good option for a whole grain would be a spouted grain bread without additives and preferably organic and whole grain to avoid things that would not meet the “organic” label and whole as to preserve as much as possible of the beneficial nutrients found in that grain after processing.

The fruits and veggies allow the most options considering it makes up half the plate and the number of each type of fruit or veggie could be 2 or over a dozen perhaps with a fruit and or vegetable medley. The choices should be as high of quality as possible like single ingredient variations like organic blueberries not canned blueberries with added syrup and sugar. The options may be or a combination of fresh (my preference), dried, frozen, canned and maybe a sauce if it is meets the healthy criteria for what the sauce is made of like a mash of fresh raspberries.

This 50/25/25 approach takes less effort than creating a meal with all the information about each ingredient being known by making it more about the categories each ingredient belongs while keeping in mind the grade of quality as to what is eligible.

Here is an example of a day with each meal being a 50/25/25 meal.

Breakfast: 1 large organic orange with half its weight in organic oatmeal and half its weight in scrambled eggs.

Lunch: A turkey sandwich with breast from a free range organic chicken sliced for an open faced sandwich with a slice of sprouted whole grain organic toast for a sandwich weighing as much as a salad (maybe a Caesar) making up the other 50 percent of the meal.

Dinner: Half the plate being steamed organic frozen broccoli and carrots with the other half of the plate split between organic white rice and a filet of wild caught Alaskan Cod.

It is fun and easy to create a healthy menu once you have a goal of what the meals should include with respect to nutrition and knowing what menu items can meet the nutrition goal. The portions are taking care of in advance with 50/25/25 and what the total weight of the meal is decided will be by your health requirements and lifestyle.

How would you fill your plate for a 50/25/25 meal❓

LEAD WITH LOVE

HONESTLY TRY

REPEAT THESE TWO STEPS EVERY DAY

LOVE TRY REPEAT

Believe in yourself

Don’t be hard on yourself

Allow yourself to see what is possible

Never let doubt be the thing that prevents you from trying to achieve what you desire most

Remember your wins

Learn from your mistakes

Have fun along the way

You have more influence over your health and happiness than you know

DRINK WATER❕

Rest well my LOVES

You are LOVED

I hope you have a GREAT DAY‼️ 😎

I LOVE YOU WITH ALL THAT I AM 💕

I AM ONLY A HOWL AWAY IF YOU NEED ME 🐾

WOLF LOVE & GRATUITY, YOUR PROUD FATHER 🐺