To compose healthy and satiating meals, you must follow a balanced plate formula combining four key elements: a base of protein, carbohydrates, fiber (vegetables), and a source of healthy fats for flavor.

noli's read

This concept of a balanced plate is supported by solid scientific foundations in nutrition. Indeed, the Harvard Healthy Eating Plate, a model validated by a consensus of experts, advocates precisely this macronutritional distribution by combining quality proteins, complex carbohydrates, fiber, and healthy fats to support overall vitality. Furthermore, systematic reviews on satiety confirm that the combination of protein and fiber gently slows digestion, thereby promoting a lasting feeling of fullness. The addition of quality fats, such as sesame (tahini), perfectly completes this synergy by optimizing nutrient assimilation and preventing post-meal energy slumps. This simple formula is therefore a pragmatic and scientifically proven method for maintaining energy on a daily basis.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Reynolds A et al. 2019
4. 4Jovanovski E et al. 2019