What to Eat for Hormone Balance

Sometimes we get so caught up in what we should eat, not eat, and what diet to follow that we become discouraged and paralyzed when we go to meal plan. It doesn’t have to be complicated. A simple protein, veggie, and a GF grain or potato cooked in (and/or topped with) a healthy fat is all you need. Add in a fruit if you want to!

The key to balanced hormones is to make sure all 3 meals include a healthy protein, fat, and carbohydrate source. If you leave one out of the equation then blood sugar levels will struggle to stay stable. Therefore, so will you!

Let’s break it down to build a plate together.

Protein

When I say protein, I really mean complete proteins. Protein is comprised of 20 amino acids; 11 of these amino acids are produced by the human body. We must get the other nine amino acids (called "essential amino acids") from the foods we eat in order to create a complete protein. Animal proteins are the best because they automatically have the amino acid profile to create complete proteins. If you eat a few ounces of fish or meat, or a couple of eggs in your meal then you’ve checked off that box.

When you are vegan or vegetarian you must work harder to get those other 9 amino acids by combining foods and preparing them properly. Plant sources include quinoa, buckwheat, hempseed, blue-green algae and soybean (however, I don’t recommend soy.) You can also combine grains with beans or nuts to get complete proteins.

If you’re desiring a smoothie, look for a high-quality protein powder to add in. There are some great vegan options as well as goat, sheep, or cow whey.

Proteins are the building blocks for our entire bodies. If we don’t get enough then we can’t build healthy hormones, healthy cells, or muscle. It is what helps us stay fuller for longer and provides us with sustainable energy, which is a requirement for balanced hormonal function. Many women skip the protein during breakfast, which can leave the body low on fuel and working off of stress hormones. 

Aim for 20-30 grams of protein per meal, and even more if you are active. If you’re wondering how many ounces of fish or meat that is it roughly equates to 4 ounces. And if you’re consuming items that have a label, such as yogurt, check the protein amount and serving size on the back. Protein should consist of 19-35% of our calories depending on activity level.

Fat

We all were told fat is the enemy in our lifetime, right? Wrong! Healthy fats are essential to every single cell in our body. They also contribute to creating sustainable energy and protect us from inflammation. Plus, they make food taste good!

Fat intake aids in the creation of cholesterol, which is the precursor to our sex hormones testosterone, estrogen, and progesterone. If there isn’t enough healthy fat and good cholesterol (HDL) in our bodies then we are at risk of hormone imbalance.

Not all fats are created equal. It’s important to cut out trans fats and overly processed oils like margarine, vegetable shortening, canola oil, and foods cooked in fryer oil.

The healthy fats you should keep in your diet are avocados, properly prepared nuts seeds, extra virgin olive oil, grass-fed butter, grass-fed ghee, coconut oil, wild fish, organic yogurt, and grass-fed animal products.

Some women do better with a higher or lower fat intake then others. Aim for healthy fats to be 25-60% of calories.

 Carbohydrates

The low carb diets are booming right now! And I don’t always agree with that. Like fats, not all carbs are created equal. The most common and abundant forms are sugars, fibers, and starches.

Getting down on an abundance of bread, pastries, pastas, popcorn, French fries, and sodas will wreck your hormones like nothing else. But if you focus your carb intake on fruits, veggies, properly prepared legumes and a moderate amount of whole grains then you are providing your body with its most preferred fuel source.

Carbohydrates are essential for energy production. They produce the body with glucose and our bodies run on glucose. It’s when you’re consuming too many unhealthy sources of carbs that you can create insulin resistance in the body and hormonal chaos ensues.

Carbohydrate needs are highly bio-individual, and vary significantly based on one’s activity level, insulin sensitivity, digestion status, etc. As a good starting point, you should aim for 22% to 40% of calories to come from carbohydrates, mostly in the form of brightly colored vegetables.

And in my opinion, women need more complex carbohydrates then men to sustain healthy periods. I recommend ½ cup of sweet potatoes, brown rice, or quinoa daily for women for this purpose. They also help to stabilize mood.

Putting it all together

As a general rule I like to fill ½ my plate with vegetables, ¼ protein and ¼ of healthy complex carbs and fat. The only exception is breakfast when I sometimes choose more fruits than vegetables. Fruits are full of antioxidants and shouldn’t be ignored. It is important to make sure you are not getting by on fruit alone though. Balancing it with fat and protein prevents their natural sugars from spiking your blood sugar so your hormones stay stable.

If you are interested in creating a more customized plan that fit’s the need of your body, check out my 12-week Nutritional Therapy Program. You can also book a free 20 minute consultation with me with me to discuss what path would be best for you!