Grounded Eating: A Simple Framework for Balanced Nutrition

Three anchors—Provision, Portion, and Peace—keep your meals simple, satisfying, and sustainable.

1) Provision: choose real foods most of the time

Build most meals around whole foods: vegetables, fruits, quality proteins, whole grains, and healthy fats. Think simple stewardship—using what’s available, seasonal, and affordable.

• Fill half your plate with colorful produce.
• Choose lean proteins (eggs, fish, poultry, legumes).
• Use fats as flavor, not a main ingredient (olive oil, nuts).

2) Portion: use visual cues, not counting

Skip strict math. Use the hand guide: palm = protein, cupped hand = starchy carbs, fist = veggies, thumb = fats. Adjust by hunger, activity, and season of life.

3) Peace: eat unrushed, with gratitude

Slow down. Sit. Breathe. Offer gratitude before eating. Peace lowers stress, improves digestion, and turns meals into a moment of care.

Everyday plate examples

• Breakfast: veggie omelet + berries + coffee/tea.
• Lunch: quinoa bowl with chicken, roasted veggies, greens, and tahini.
• Dinner: salmon + sweet potato + asparagus + olive oil.

Progress over perfection

We practice balance, not extremes. Start with one change per week and keep what works.