Building a Plate (and a Plan) That Supports You Now

By Frances Blewitt, CL.N

By now, you know: nutrition isn’t one-size-fits-all. But that leaves many people over 40 asking: “So what should I actually eat?”

The truth is, there’s no single answer but there is a structure. And when you understand how to build a plate that supports your unique body, life stage, and health goals, everything gets easier: energy, digestion, mood, even sleep.

Let’s bring everything together from gut health to blood sugar balance and map out what a personalized, supportive nutrition plan really looks like.

🍽 The Foundation: A Supportive Plate

This is your starting point-not a rigid rulebook, but a flexible, whole-body approach I often use inside the

Executive Burnout Reset program:

🥩 1. Quality Protein (20–30g per meal)

Supports: muscle maintenance, hormone production, blood sugar balance, detoxificationExamples: wild salmon, eggs, grass-fed beef, tempeh, lentils, organic chicken

🥦 2. Colorful, Seasonal Vegetables

Supports: fiber diversity, antioxidants, microbiome balance, immune resilienceAim for: 2+ cups per meal, cooked or lightly raw based on digestive comfort Bonus: rotate colors-purple cabbage, orange carrots, dark greens, red peppers

🥑 3. Healthy Fats

Supports: brain health, hormone balance, inflammation regulation Sources: avocado, olive oil, nuts/seeds, ghee, wild fatty fish, flax or chia

🍠 4. Smart Carbohydrates

Supports: energy, mood, satiety-when tailored to your metabolism Choose: sweet potatoes, winter squash, quinoa, berries, soaked oats, legumes Tip: pair with protein and fat for better blood sugar control

🧂 5. Mineral-Rich Additions

Support: stress resilience, electrolyte balance, cellular function Examples: sea salt, dulse flakes, bone broth, pumpkin seeds, herbal mineral teas

🔄 Meal Timing and Structure

• Eat within 1–2 hours of waking to stabilize cortisol and energy

• Include protein + fat in every meal to avoid crashes and cravings

• Adjust portions based on activity level, stress, digestion, and hunger

• Listen to patterns, not just hunger cues-blood sugar crashes can mask as anxiety or tiredness

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🔁 Personalization in Practice

Personalized nutrition doesn’t mean a brand-new plan every week. It means:

• Eating foods that your body can digest, absorb, and thrive on

• Tweaking portions or timing based on stress, sleep, or hormones

• Listening to your own data: energy, mood, focus, digestion, cravings

• Knowing when to add support-like bitters, enzymes, adaptogens, or testing

• Letting go of perfection and trusting what works for you now

  
  

🧭 What “Supportive” Looks Like at This Stage of Life

✔️ Meals that satisfy and don’t spike or crash your energy✔️ Fewer digestive flares or food sensitivities✔️ A calm, steady nervous system✔️ Resilience after stress, not burnout✔️ Confidence in your choices-not confusion

This is what food freedom looks like after 40. Not restriction. Not rigid plans. Just wisely personalized nourishment.

🌿 Final Thoughts: Nutrition That Evolves With You

Your body is wise. And it’s talking to you-through symptoms, cravings, energy levels, and emotions.

You don’t need a perfect diet. You need a plan that respects your current season of life.

And that’s exactly what we do at Nutrition Unboxed.

Ready to Build a Plate-and a Plan-that Works for You?

Whether you’re managing stress, rebuilding energy, or recovering from burnout, I can help you build a nutrition plan that meets you where you are.

📩 Book a discovery call to start designing your next chapter-from the inside out.

Important Information.  I am a clinical nutritionist and holistic health professional. I am not a medical doctor. This article is for informational purposes only and is not intended to be a substitute for proper medical treatments or care. Always consult with your medical doctor before making any changes to your diet, lifestyle, or fitness programs.