Balanced meals for stable mood and more energy

On the journey to better health, managing our blood sugar levels is one of the most impactful things we can do. It's not just about preventing energy crashes; balanced blood sugar levels also support a stable mood, mental clarity, healthy weight, and long term disease prevention. In this blog, we’ll dive into why balancing blood sugar is essential, how it benefits your body, and actionable tips on how to incorporate this approach into meal planning.

Why blood sugar balance matters

Every time we eat, our blood sugar levels are influenced by foods and drinks we consume. Foods high in simple or refined carbohydrates, such as white bread, pasta, sweets, and sodas, cause the glucose levels in our bloodstream to spike quickly. While this may give a short burst of energy, it is often followed by a crash as our body works to lower these levels. Over time, frequent blood sugar spikes and crashes can lead to insulin resistance, weight gain, fatigue, and an increased risk of conditions such as type 2 diabetes, heart disease, and even cognitive decline.

Maintaining balanced blood sugar supports overall health by:

• Stabilising energy levels: Prevents the rollercoaster of high energy followed by fatigue.

• Reducing cravings: A balanced blood sugar level keeps hunger and cravings for unhealthy foods at bay.

• Supporting mood and mental clarity: Blood sugar imbalances can result in irritability and brain fog.

• Improving metabolic health: Keeps insulin levels in check, promoting fat metabolism and preventing weight gain.

• Promoting heart health: Helps manage cholesterol and triglyceride levels.

• Reducing inflammation: High blood sugar can trigger inflammation, which is a root cause of many chronic diseases.

By making small adjustments to our meals and snacks, we can keep blood sugar levels stable, which benefits not only immediate health and mood but our long term health too.

Incorporating 'blood sugar balance' into meal planning

Here are a few practical tips on creating balanced meals.

1. Balance you plate

When creating your meals aim for:

• 50% green and colourful non-starchy veggies

• 25% lean protein

• 25% complex carbohydrates

• A small serving of healthy fats

Our bodies need all these nutrients to function at their optimum level.

2. Focus on protein, healthy fats and fiber

When planning meals, aim for a balance of protein, healthy fats, and fiber. These nutrients slow down the digestion of food, preventing rapid blood sugar spikes.

• Protein: Protein slows the digestion of carbohydrates and helps keep you feeling full for longer. Great sources include lean meats, fish, eggs, beans, soy products and Greek yogurt.

• Healthy Fats: Fats take longer to break down in the stomach and help prevent sudden blood sugar changes. Incorporate avocados, olive oil, nuts, seeds, and fatty fish like salmon.

• Fiber: Fiber also slows down carbohydrate absorption, which helps regulate blood sugar. Aim to fill your plate with vegetables, whole grains, beans, and legumes. Try to eat 30 or more different plant-based foods a week. Fiber-rich foods provide lasting energy and help you avoid the blood sugar swings associated with refined carbs.

Example meal: Grilled salmon with a side of quinoa, roasted vegetables, and a handful of mixed greens topped with olive oil, lemon juice and a sprinkle of seeds.

3. Choose complex carbohydrates

Not all carbs are created equal when it comes to our blood sugar. Foods rich in complex carbohydrates provide a gradual release of glucose into the bloodstream because they break down more slowly in the body. In contrast, simple or refined carbohydrates, like white bread, sugary snacks, and processed foods, are quickly digested, causing a sudden spike in blood sugar followed by a crash.

Complex carbohydrate sources include:

• Whole grains: oats, quinoa, bulgur wheat, farro, and barley

• Vegetables: sweet potatoes, colourful veggies and leafy greens

• Legumes: beans, lentils, and chickpeas

• Fruits: berries, apples, and pears

If you enjoy starchy foods like potatoes or rice, try pairing them with protein, fiber, and healthy fats to slow down glucose absorption.

Example meal: Oatmeal topped with Greek yoghurt, berries, chia seeds, and a sprinkle of mixed nuts.

4. Eat regularly and avoid skipping meals

Skipping meals can lead to a drop in blood sugar, causing the body to crave quick fixes like sugary snacks or caffeine. These foods may bring immediate relief, but they’re typically followed by another crash shortly after, creating a vicious cycle that's hard to get out of. Instead, aim to eat balanced meals every 3-4 hours to keep blood sugar steady and prevent energy slumps.

5. Start your day with a hearty breakfast

A breakfast high in protein, fiber, and healthy fats helps set you up right for the day, and will help you avoid the 3pm slump! Traditional Western breakfasts are high in refined carbohydrates, such as sugary cereals or white toast, and are likely to leave you feeling hungry and craving more sugar (or caffeine).

Example breakfast: Scrambled eggs with spinach, tomatoes, and avocado, with a side of whole-grain toast.

6. Plan your snacks in advance

If you find yourself reaching for a snack, choose something that won’t spike your blood sugar. A great rule of thumb is to combine a protein source with fiber or healthy fat.

Balanced snack ideas:

• Apple slices with almond butter

• Greek yogurt with a handful of nuts and a few berries

• Hummus with sliced veggies

• Cottage cheese with cucumber slices

7. Hydrate with water and limit sugary drinks

Sugary drinks, such as soda, fruit juice, and sweetened coffees, are among the leading causes of blood sugar spikes. Instead, focus on hydrating with water and herbal teas. Adding a squeeze of lemon, lime, or even a few cucumber slices can make plain water more enjoyable.

8. Be mindful of portion sizes

Even when eating healthy foods, consuming large portions—especially of carbohydrates—can lead to elevated blood sugar levels. Keeping portions in check helps avoid overeating and supports blood sugar balance.

• Fist sized portion: complex carbohydrates

• Palm sized portion: lean protein

• 2 handfuls: colourful non-starchy vegetables

• Cupped handful: fruit

• Thumb sized portion: healthy fats

Tip: When in doubt, make vegetables the star of your plate and complement them with a moderate portion of protein and a smaller portion of complex carbohydrates or starchy vegetables.

Sample blood sugar balancing meal plan

Here’s a simple one-day plan to illustrate how balanced blood sugar meals might look:

• Breakfast: Scrambled eggs with spinach, mushrooms, whole-grain toast, and half an avocado

• Snack: Greek yogurt with a sprinkle of chia seeds and blueberries

• Lunch: Grilled chicken salad with mixed greens, cucumbers, tomatoes, a handful of chickpeas, and olive oil vinaigrette

• Snack: Carrot and celery sticks with hummus

• Dinner: Quinoa bowl with roasted vegetables, a portion of salmon, and a drizzle of tahini

Balancing your blood sugar through meal planning is a simple yet transformative habit that can enhance every area of your health. From weight management, to energy levels and mood, as well as reducing the likelihood of lifestyle diseases. Incorporate these tips into your daily routine, and you’ll likely notice fewer cravings, more steady energy, and a greater sense of wellbeing

If you struggle to make changes to your diet, I'd love to help. Let's start this journey today. Book a complimentary 30-minute Clarity Call today and take your first step toward lasting change. You deserve a life where your habits work for you, not against you.

Content Disclaimer

Whilst we have made every effort to ensure the contents of this article are accurate, the recommendations given are solely intended as information and education and should not be taken as medical advice. The author disclaims all liability in connection with the use of the information presented herein. Please seek advice from your doctor before starting any new health regime and consult a nutritional therapist or doctor for advice regarding specific medical conditions.