19/02/2026
As a dietitian, one of the most powerful (and underrated) tools for better mood, energy, weight maintenance, appetite regulation and health and vitality is structure.
✨ Main meals need:
👉 Carbohydrates
👉 A quality protein source
👉 Vegetables (or salad)
That’s it. Simple. Consistent. Effective.
🧠 Why carbs?
Carbohydrates are the primary fuel source for your brain. When you under-eat carbs at meals, blood glucose can dip — leading to:
• Brain fog
• Irritability
• Cravings later in the day
• Overeating and binge-eating behaviours
• Feeling “out of control” around food
* Weight gain
🍳 Add Protein
Protein is "Bob the Builder" for your body. It builds muscles, cells, hair, skin, enzymes for digestion and your immune system. It also stabilises blood sugars and keeps you fuller for longer.
Examples:
• Eggs
• Greek yoghurt
• Chicken, beef, lamb
• Tofu or tempeh
• Legumes
• Cottage cheese
🥗 Don’t Skip the Veg
Vegetables add fibre, micronutrients, gut support, binds to cholesterol and takes it out of the body. Great for bowel health and to fill you up without putting on weight.
💛 Why Structure Matters
When meals are predictable and balanced, the brain feels safe.
And when the brain feels safe:
• Cravings reduce
• Binge/restrict cycles calm down
• Energy improves
• Mood stabilizers
Structure isn’t restrictive — it’s regulating.
Every person's body is different and their requirements for the AMOUNT of carbohydrates and protein differ.
To find out what your body's requirements are and to get an individualised treatment plan just for you, call 0435 177 741 to book an appointment.
— Julie Marsh Holistic Health Care
