Identify
Balance
Balance looks different for everyone— by choosing the approach that resonates, we can visualize what “enough” looks like and build meals that truly support our energy, digestion, and joy.
Core-concepts
Section 2
Visual frameworks—like food pyramids, alkaline‑acidic ratios, and food‑combining guidelines—offer fresh ways to think about balance. Each model offers a unique lens: some focus on plant diversity, others on pH harmony or the timing of meals. These aren’t rules to follow rigidly, but tools to spark new ideas and guide mindful choices.
Choose one framework that resonates and test it for a few days. Notice how these tweaks influence your energy, digestion, and mood. Gradually, you’ll craft a flexible, personalized approach to balance that shifts with your needs and goals.
Module 1
Food Balance Check In
Log today’s meals, using your preferred framework of balance, and note how you feel—so you can spot patterns in what supports or drains you.
Use this quick daily entry to capture exactly what you ate and how it landed in your body and mind. Beyond calories or macros, we’re looking at variety, combinations, and overall balance. Over time, these snapshots reveal the small shifts that add up to big changes in energy, digestion, mood, and satisfaction.
Question
- What did I eat, and at what times?
- How hungry was I before each meal (true vs. habit)?
- How did I feel afterward (energy, digestion, mood)?
- Which food combinations felt effortless or caused discomfort?
- Did I include a variety of colors—am I “eating the rainbow” today?
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Reflection
Reflection- Where?
- With who?
- Did a certain food pyramid or visual guide my choices today?
- Did anything else affect my food options or choices for the day?
- Did my food choices align with my values or goals?
Framework 1
Food Pyramids
Different food pyramids from around the world offer visual ways to layer meals that support energy levels and digestion. These models remind us that eating a variety of real, nourishing foods helps us stay resilient through the seasons of life. There’s no perfect pyramid to follow. Instead, we can draw inspiration from many approaches to create a way of eating that strengthens our sense of wholeness and balance every day.
Question
Question- Which food pyramid feels most natural for how I already enjoy eating?
- Is there a food group I might want to emphasize more (like vegetables, whole grains, or healthy fats)?
- Am I currently eating a balanced variety, or do I tend to lean heavily on certain food groups?
- Could adapting one of these pyramid ideas make meal planning easier or more inspiring?
- Traditional USDA Pyramid: Base of whole grains, then vegetables, fruits, dairy, and smaller portions of protein.
- Mediterranean Pyramid: Base of vegetables, fruits, olive oil; moderate fish, poultry, and dairy; rare sweets and red meat.
- Vegan Pyramid: Base of fruits and vegetables, then whole grains, legumes, nuts, seeds, and plant proteins.
- Paleo Pyramid: Focuses on lean meats, vegetables, and fruits; excludes grains, dairy, and processed foods.
- Asian Pyramid: Centered around rice, vegetables, seafood, tofu, with small amounts of meat.
- Keto Pyramid: Prioritizes fats and oils first, moderate proteins, and very low carbohydrates (non-starchy vegetables).
Resources
ResourcesFramework 2
Alkaline vs Acidic Balance
The idea behind alkaline eating is to promote foods that are less inflammatory and support overall vitality. While the body regulates its pH internally, eating more fruits, vegetables, and plant foods (alkaline) and reducing highly processed (acidic) foods can support digestion and reduce systemic stress.
- Healing Ratio (80% alkaline / 20% acidic): For therapeutic healing phases.
- Maintenance Ratio (60% alkaline / 40% acidic): For long-term balanced living.
Alkaline foods: spinach, cucumbers, avocados, almonds.
Acidic foods: processed meats, sodas, refined grains.
Questions
- How many alkaline foods am I currently eating each day?
- Do I eat any alkaline foods on a consistent basis?
- Are there easy swaps I could make without feeling restricted?
Resources
Click on the chart to view it larger.
Framework 3
Food Combining
Food combining encourages you to pair foods in ways that support smooth digestion and steady energy. By noticing which combinations feel effortless and which ones leave you bloated or tired, you can adjust meals to suit your body’s natural rhythm.
- Fruits on their own: Since fruits digest quickly, eating them separately helps prevent them from fermenting alongside slower‑digesting foods and causing discomfort.
- Proteins + non‑starchy veggies: Pair lean proteins (meat, fish, eggs, or legumes) with greens and other non‑starchy vegetables to support efficient digestion.
- Starches + non‑starchy veggies: Combining grains, potatoes, or other starches with fiber‑rich vegetables balances the digestive workload and reduces bloating.
- Avoid heavy protein + starch meals: Keeping proteins and starchy carbs apart—like steak without potatoes—can reduce digestive stress and energy crashes.
- Hydrate between meals: Sipping water or herbal tea between courses (rather than during) helps maintain optimal stomach acidity and enzyme activity.
Questions
- Do I notice any “off” digestion, or energy crashes after certain pairings?
- Which combinations leave me feeling clear and balanced?
- What simple swaps could support my digestion and vitality?
Resources
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Framework 4
Eat The Colors of The Rainbow
Each color in fruits and vegetables signals a unique profile of vitamins, minerals, and phytonutrients. By “eating the rainbow,” you invite a broad spectrum of nutrients that support immunity, cellular repair, and overall vitality. This framework makes it easy to visualize variety and ensure you’re not missing key color‑coded benefits.
- Red: Found in tomatoes, strawberries, and red peppers. Rich in lycopene and vitamin C, red produce supports heart health, brightens skin, and helps your body fight off infections.
- Orange: Think carrots, sweet potatoes, and oranges. Loaded with beta‑carotene (which converts to vitamin A), plus vitamin C and potassium, orange foods help keep your vision sharp, your immune system strong, and your fluids balanced.
- Yellow: Examples include yellow peppers, bananas, and corn. These contain flavonoids, vitamin C, and fiber to aid digestion, support healthy blood vessels, and gently detoxify your system.
- Green: Leafy greens, broccoli, and peas are packed with chlorophyll, folate, vitamin K, and lutein. Green veggies help with cellular repair, maintain strong bones, and support eye health.
- Blue/Purple: Blueberries, eggplant, and purple cabbage offer anthocyanins and other antioxidants. These colors boost brain function, reduce inflammation, and feed healthy gut bacteria.
- White/Brown: Garlic, onions, mushrooms, and cauliflower provide allicin, selenium, and fiber. These help strengthen your immune defenses, support circulation, and maintain a healthy microbiome.
Questions
- Do I eat an excess of poor food combinations?
- Are poor food combinations contributing to my discomfort?
Resources
