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Articles Fitness Nutrition

What is a Complete Meal and Why Should I Care?

Sep 17, 2010
I tell my clients, complete meals every 3-4 hours is the key to successful weight loss and for maintaining that weight loss long term.  It is important to make sure you are eating the right amount of protein, fats and carbohydrates so you will not feel deprived or store body fat.  Choosing foods that heal rather than harm the body will give you a lifetime of health and automatic weight loss.  
You will be able to:
-    Control your appetite
-    Reduce stress and inflammation in the body
-    Turn calories into energy
-    Fortify your thyroid
-    Love your liver
Keep the following formula in mind every day when it is time to eat a mini-meal.  This will open the door for you to achieve ultimate health and vitality and more importantly successful long-term weight loss.  Simple, real, whole, nourishing foods will give your body what it needs to thrive and become fully alive.

60% CARBOHYDRATES of every meal should be carbohydrates like fruits, vegetables, whole grains, basically anything in the produce section or from the earth.  Half your plate should be vegetables and you should limit your fruit servings to 2 per day.  Good carbohydrates like those found in their natural state are needed for your brain to function and for consistent energy throughout the day.  Bad carbohydrates are basically those found in the center aisles of the grocery store usually containing hydrogenated fats and high fructose corn syrup which are culprits to weight gain. 

20% PROTEIN  of your meal should be good quality protein choices like chicken, turkey, fish, tuna, egg whites with one egg, buffalo, venison, good quality soy or whey protein.  They are needed to support lean muscle tissue because the more muscle you have, the more calories you burn just sitting here reading this article.  Plus you will stay full longer and it will slow down the digestion process of the carbohydrates. 

20% FAT of your meal should include good fats like olive oil, nuts, seeds, avocados, macadamia nut oil, walnut oil or canola oil.  Good fats are liquid at room temperature while most bad fats are solid at room temperature.  Fat is needed by the body to transfer all the vitamins and minerals into the cells and tissues so you benefit from the nutrients ingested.  Good fats like Omega 3's found in fish help reduce inflammation and are needed for healthy skin, hair, liver and kidney function. 

YOUR GOAL (should you choose to accept it) is to consume 300-400 calorie whole-food meals every 3-4 hours
This will:
-    Increase your metabolism and turn you into a fat-burning machine instead of a fat-storing machine
-    Keep you full all day by stabilizing blood sugar levels
-    Make you feel satisfied, not deprived, hungry or starved!
-    Give your body the nutrients it needs from WHOLE FOODS!


Sherry L. Granader is a Sports Nutritionist, National Speaker and Spokesperson, Author of 2 healthy cookbooks, Writer, Ghost Writer, Nationally Certified Fitness Instructor and Personal Trainer. She has shared the stage with such celebrities as Whoopi Goldberg, Suze Orman and the late Governor Ann Richards and served as the On-Air Nutritionist for QVC television in the United States and the UK. She has cooked for her favorite bodybuilder, Lou Ferrigno (The Incredible Hulk) and his family, shared her nutrition expertise with Chuck Norris on the set of his movie "Sidekicks" and appeared on 8-time Mr. Olympia, Lee Haney's Championship Workouts on ESPN. Sherry hosted her own "Healthy Living" show on PBS for several years. For more information on Sherry, visit www.sgfit.com or write to Sherry at sgfit12@aol.com.

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