I prepare my meals every Sunday; how can I ensure I'm getting a balanced range of nutrients?
I recommend a basic ratio of [Carbohydrates-Protein-Vegetables] at approximately 1:1:2. Specifically, choose unrefined whole grains (complex carbs), add lean meats or tofu (protein), and fill the rest with seasonal vegetables (fiber). This balance helps prevent blood sugar spikes and reduces false hunger, avoiding the common pitfall of relying solely on one food like chicken breast.
Before becoming a Doctor of Korean Medicine, I also struggled by thinking a 'diet' simply meant chicken breast and sweet potatoes. However, that approach leads to boredom and triggers 'nutrient deficiency' signals from the body, often resulting in binge eating.
From a Western medical perspective, the key is minimizing blood glucose variability. Reducing refined carbohydrates and eating fiber first slows down sugar absorption, which prevents excessive insulin secretion.
From a Traditional Korean Medicine (TKM) perspective, you must prioritize your 'digestive capacity' when meal prepping. For those with Spleen Deficiency (Bi-heo/脾虛), consuming too many raw vegetables can cause bloating and lethargy. In such cases, it is better to blanch or sauté vegetables to give them 'warm properties' that are easier on the system.
Furthermore, for those with an accumulation of Phlegm-Fluid (Dam-eum/痰飮)—metabolic waste in the body—I recommend using whole, unprocessed ingredients rather than processed foods.
In conclusion, for your weekly meal prep, try a combination of [multigrain or brown rice + fish, tofu, or lean meat + cooked vegetables/namul]. Adjusting your diet to match your specific digestive state is the fastest path to health. I invite you to visit the clinic so we can determine which specific ingredients best suit your individual constitution.
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