{"id":7598,"date":"2021-01-19T14:44:09","date_gmt":"2021-01-19T22:44:09","guid":{"rendered":"https:\/\/www.vionicshoes.com\/blog\/?p=7598"},"modified":"2021-02-23T13:39:29","modified_gmt":"2021-02-23T21:39:29","slug":"soul-to-sole-what-makes-a-healthy-plate","status":"publish","type":"post","link":"https:\/\/www.vionicshoes.com\/blog\/soul-to-sole-what-makes-a-healthy-plate\/","title":{"rendered":"Soul to Sole: What Makes A Healthy Plate"},"content":{"rendered":"<p><a href=\"https:\/\/www.vionicshoes.com\/soultosole\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-7558\" src=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2020\/12\/soul-to-sole-all-4-banner.png\" alt=\"\" width=\"1200\" height=\"352\" srcset=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2020\/12\/soul-to-sole-all-4-banner.png 1200w, https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2020\/12\/soul-to-sole-all-4-banner-300x88.png 300w, https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2020\/12\/soul-to-sole-all-4-banner-1024x300.png 1024w, https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2020\/12\/soul-to-sole-all-4-banner-768x225.png 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/a><\/p>\n<p><em>written by\u00a0<a href=\"https:\/\/www.instagram.com\/ciaravlucas\/?hl=en\">Ciara Lucas<\/a>, TV Journalist, certified fitness trainer and nutrition coach, <a href=\"https:\/\/www.vionicshoes.com\/vionic-innovation-lab\">Vionic Innovation Lab<\/a>\u00a0guest contributor<\/em><\/p>\n<p>&nbsp;<\/p>\n<h3><b>What Makes A Healthy Plate: Nutritional Building Blocks That Create A Holistically Healthy Diet<\/b><\/h3>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">A healthy lifestyle isn\u2019t complete without a balanced diet. Ever hear the phrase, \u201cYou can\u2019t out train a bad diet?&#8221; Exercise and food are a feedback loop. Both are stand alone categories, but they work best together to achieve high performance, energy, and function.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Food choices can be incredibly personal. There is no one-size-fits-all diet because it depends on many factors including age, dietary needs\/preferences, goals, budget, and personal beliefs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The science of nutrition can seem overwhelming but eating healthy doesn\u2019t have to be hard. Building a healthy plate for each meal means including food that\u2019s satiating, nutrient-dense, and most importantly, delicious!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/GsEVr5aSByc\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Breaking Down The Basics<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">A simplified way of breaking down nutrition is micronutrients and macronutrients. <\/span><i><span style=\"font-weight: 400;\">Micronutrients <\/span><\/i><span style=\"font-weight: 400;\">are smaller categories of nutrition\u2014think vitamins, minerals, and all the tiny nutrients located inside the genetic makeup of food. Whole, natural food like fruits and vegetables tend to be more nutrient-rich than processed foods like chips, crackers, or candy. <\/span><i><span style=\"font-weight: 400;\">Macronutrients<\/span><\/i><span style=\"font-weight: 400;\"> are the bigger picture (\u201cmacro view\u201d) of food comprised of carbohydrates, protein, and fat. When building a healthy plate, consider choosing food within each macronutrient category that makes sense for you.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>The Truth About Carbs<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Carbohydrates seemingly get a bad reputation. The average person looking to make dietary changes on a whim usually assumes it\u2019s time to cut out all carbs for the sake of weight loss. Good news: that\u2019s not true. The truth is, carbohydrates are an essential part of daily intake. They give your body energy and provide fuel your body uses to build and repair itself. But it does matter what <\/span><i><span style=\"font-weight: 400;\">kind <\/span><\/i><span style=\"font-weight: 400;\">of carbs you\u2019re choosing to consume. Not all carbs are made equal. Some are more nutrient-dense than others. Simple carbs include things like cookies, cake, white bread, muffins\/pastries. These are all loaded with carbohydrates and sugar that won\u2019t keep you full for very long or provide much nutrients. What you should aim to have more of are <\/span><i><span style=\"font-weight: 400;\">complex carbs. <\/span><\/i><span style=\"font-weight: 400;\">These take longer for your body to break down, and in turn provide more fuel.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>Complex Carb Options:<\/b><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\">Potatoes<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fruit<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Whole wheat pasta\/breads<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Beans and lentils<\/span><\/li>\n<\/ul>\n<p><b><i>\u00a0<\/i><\/b><\/p>\n<h3><b>The \u201cSkinny\u201d On Fats<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Fat is another micronutrient that has a lot of misconceptions attached to it. Ever since the popular \u201cfat free\u201d craze that started in the 60\u2019s, there\u2019s still a notion that it should be avoided. Dietary fats are essential to give your body energy and to support cell growth. But similar to carbs, the type of fat does matter when it comes to your health. The worst type of dietary fat is the kind known as trans fat. It\u2019s highly processed, promotes inflammation, and is linked to heart disease, stroke, diabetes, and other chronic conditions. The \u201cgood fat\u201d are monounsaturated and polyunsaturated fats. Good fats come mainly from vegetables, nuts, seeds, and fish.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>Healthy Fats:<\/b><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\">Extra virgin olive oil<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Avocado<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Egg yolks<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Nuts\/Seeds<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Coconut oil<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><b>The Power Of Protein<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is arguably the most important macronutrient of the three, if I had to pick! But again\u2014all three categories are necessary for daily intake. Protein is the building block of your muscles. Eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training. The higher quality the protein is, the better. So, think less processed&#8211;more whole, lean cuts of meat or even plant-based options.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>Powerful Protein Sources:<\/b><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\">Eggs\/egg whites<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fish\/shellfish<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Chicken<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Turkey<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lean beef<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Pork<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Greek yogurt<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lentils\/beans<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h3><b>Making The Right Choices<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">I can\u2019t tell you what is the right choice for you. You know your body, your goals, and your taste buds! But I can tell you that your food choices will determine how you feel, move, and look. My suggestion for anyone just getting started on a goal to eat healthier is to take inventory of your kitchen and your daily intake. The more whole foods you\u2019re consuming, the healthier your diet is likely to be. Be mindful about everything you\u2019re consuming each day. Take note about how certain foods make you feel, and how long you feel satisfied. Our relationship with food needs to be cultivated and maintained just like any other in order to ultimately achieve longevity.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><a href=\"https:\/\/www.instagram.com\/ciaravlucas\/?hl=en\"><strong>FOLLOW CIARA ON INSTAGRAM<\/strong><\/a><\/h4>\n<h4 style=\"text-align: center;\"><strong><a href=\"https:\/\/fitforaqueen.fit\/\">LEARN MORE ABOUT CIARA<\/a>\u00a0<\/strong><\/h4>\n<h4 style=\"text-align: center;\"><a href=\"https:\/\/www.vionicshoes.com\/women\/active-sneakers.html\"><strong>SHOP ACTIVE SNEAKERS<\/strong><\/a><\/h4>\n<h4 style=\"text-align: center;\"><a href=\"https:\/\/www.vionicshoes.com\/soultosole\"><strong>VIONIC SOUL TO SOLE PROGRAM<\/strong><\/a><\/h4>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p><a class=\"more-link\" id=\"excerpt\" href=\"https:\/\/www.vionicshoes.com\/blog\/soul-to-sole-what-makes-a-healthy-plate\/\">Read More &gt;<\/a><\/p>","protected":false},"author":4,"featured_media":7830,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2607,259],"tags":[2663,347,423,78,2601,414,79,422,93,416,2665,364],"class_list":["post-7598","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-wellness","category-healthy-inspiration","tag-ciara-lucas","tag-diet","tag-eating-healthy","tag-health","tag-health-and-wellness","tag-health-food","tag-healthy","tag-healthy-living","tag-innovation","tag-natural-food","tag-soul-to-sole","tag-vionic-innovation-lab","dwtl normal"],"jetpack_featured_media_url":"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2021\/01\/soul-to-sole-square-1.png","jetpack_sharing_enabled":true,"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts\/7598","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/comments?post=7598"}],"version-history":[{"count":9,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts\/7598\/revisions"}],"predecessor-version":[{"id":7831,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts\/7598\/revisions\/7831"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/media\/7830"}],"wp:attachment":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/media?parent=7598"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/categories?post=7598"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/tags?post=7598"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}