It’s National Nutrition Month

Find Clarity and Balance

I know many of you reading this are interested in improving your health by kick-starting your eating habits, but might feel overwhelmed by all the conflicting and confusing nutrition information out there. You desperately want to make the best choice for your body, but find yourself bogged down with the mountains of keto, paleo and clean eating diets, trends and fads.


The overwhelm you’re experiencing can quickly demotivate you and stop you from making supportive choices. In honour of national nutrition month, I’ll be sharing the nutrition framework I teach my clients in hopes of helping you find clarity with your food choices.  


Keep in mind that this is a generalized overview of a topic covered in my signature program, Your Path to Peace & Clarity with Food. To learn more about personalized support, please contact me via my website:


At your next meal, think of combining: P + F + C

All foods are composed of some combination of these three macronutrients. I have categorized the examples under the macronutrient they are the highest in.


Protein = helps you to feel fuller, for longer



  • Chicken

  • Whole eggs

  • Greek yogurt

  • Salmon

  • Tofu / Tempeh

  • Tuna

  • Turkey

Fat = helps you to feel satisfied



  • Nuts, seeds & their butters

  • Avocado

  • Butter/ Ghee

  • Coconut- oil, butter, milk

  • Cheese – full fat

  • Olives, olive oil


Carbohydrates = help you to feel focused + energized



  • Beans

  • Bread

  • Berries/ fruit

  • Brown rice

  • Pasta

  • Starchy vegetables

  • Whole oats

PFC is not a set of rules to follow, but a framework to use when building meals for consistent blood sugar levels, which translates into energy and satisfaction for most people.


If you include all three categories in your meal, it’s great. If you’re only able or only want to include one category, that’s great too. The idea is that you’re consciously including foods that are aligned with how you want to feel.


To begin bringing more balance to your meals – start where you are. Choose one meal or snack and experiment with balancing shifts.  For example:


Breakfast: If you love instant oatmeal in the morning but are left hungry an hour later:  swap instant oats with whole oats (carbohydrates) and add coconut milk (fat) & berries (fibre).


Lunch/dinner: If your chicken salad is unenjoyable and unsatisfying: try adding beans (carbohydrates) and avocado (fat).


Don’t stop there! Pay attention to how the shifts make you feel. Allow the food combinations that stabilize mood, boost energy, improve productivity and provide pleasure guide your individual eating style.


Eating in a wholesome way doesn’t need to be complicated. Start where you are, get curious about your choices and stay compassionate in the process.


Claire LeGresley is here to help you rediscover your relationship with food. No experience required, we start where you are. For more information, please visit

Categories: Nourished