- In Episode 4 of "Feel G.O.O.D. Gut Health Program," Dr. Basima Williams shared a simple visual guide that divides meals into four sections: half non-starchy vegetables, palm-sized protein, fist-sized complex carbs and thumb-sized healthy fats — no strict measuring required.
- She also provided tips to batch-cook veggies and proteins (e.g., lentils, grilled chicken), and keep healthy fats handy to avoid last-minute unhealthy choices.
- Viewers learned how to identify hidden triggers (e.g., gluten, dairy) via elimination diets (28-day cut, then reintroduce) to address bloating, fatigue or inflammation.
- Dr. Williams also warned to avoid processed ingredients (e.g., emulsifiers, industrial oils, hidden sugars) by choosing whole-food options with recognizable components.
In Episode 4 of "Feel G.O.O.D. Gut Health Program," aired March 25, Dr. Basima Williams, a leading expert in functional nutrition, brings you the "Feel-Good Plate Method."
"You can gain greater portion awareness by visually dividing your plate to allocate appropriate amounts of each macronutrient. It's about mixing vegetables, proteins, carbs and fats in a way that works for your body," said Dr. Williams.
Forget restrictive diets and complicated macros — what if the key to balanced nutrition was as simple as looking at your plate? Nutritionists are buzzing about the "Feel-Good Plate Method," a visual hack that divides meals into four foolproof sections: half non-starchy veggies, a palm-sized protein, a fist-sized complex carb and a thumb-sized healthy fat. No scales, no stress — just optimized energy, digestion and even weight loss.
The method tackles two major diet pitfalls: over-complication and last-minute poor choices. "The difference between a healthy meal and a drive-thru disaster is just 10 minutes of planning," said Dr. Williams. Her pro tips? Batch-roast colorful veggies (like cauliflower and Brussels sprouts), prep proteins (think Insta-pot lentils or weekly grilled chicken) and keep healthy fats like avocado or olive oil on hand. "When pressed for time, I order just the protein from my favorite restaurant," she admitted.
If an ingredient sounds like a chemistry experiment, leave it on the shelf
Before optimizing your plate, Dr. Williams urges awareness of food sensitivities — often the hidden culprits behind bloating, fatigue and inflammation. Unlike immediate allergic reactions (think peanut-induced anaphylaxis), sensitivities trigger delayed responses, like brain fog or gut issues, via IgG or IgA antibodies. "Pinpointing them requires elimination diets," she explained. "Cut high-risk foods — gluten, dairy, soy — for 28 days, then reintroduce systematically."
Eating well on the go starts with label savvy. Dr. Williams’ golden rule: "If an ingredient sounds like a chemistry experiment, leave it on the shelf." She warned against emulsifiers, omega-6-heavy oils (corn, soybean) and sugars masquerading as "cane juice" or "high-fructose corn syrup." Compare two gluten-free cracker labels: one with "brown rice, quinoa and seeds" versus another with "palm oil, sugar and cornstarch." The choice is clear.
"You're the CEO of your health," Dr. Williams asserted. Apps like Cronometer help track macros and micronutrients, but the real game-changer is planning. "Know your three go-to healthy restaurants," she advised.
The Feel-Good Plate Method isn't another diet — it's a sustainable, visual blueprint for eating like a nutritionist. "It's not about perfection," said Dr. Williams. "It's about progress." So grab that plate, load it mindfully and let your energy (and taste buds) thank you.
"Start with one SMART goal," she urged. "Maybe it's 'I'll roast veggies every Sunday.' Share it — accountability breeds success."
Want to learn more?
The journey to optimal health begins in the gut. The Feel G.O.O.D. Gut Health Program offers a structured, evidence-based pathway to restore digestive harmony and, by extension, overall wellness. Embrace this opportunity to revitalize your health from the inside out and experience the profound difference a balanced gut can make in your life.
When your microbiome is out of sync, your entire body feels the effects. If you want to learn more about how you can reset your system and start feeling the vitality you yearn for, or if you want to own and view the presentations at your convenience and learn at your own pace, you can get your copy of the Feel G.O.O.D. Gut Health Program Package here.
Upon purchase, you will receive lifetime access to five life-changing, gut health modules and bonuses, including 20 Recipe Cards – Anti-inflammatory Meals (PDF), Feel Good Gut Health eBook (PDF), EMF eBook Guide (PDF), an invite to join Dr. Basima Williams' Feel G.O.O.D. Gut Health Facebook Community and three Recorded Live Q&A.
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