What is a balanced diet
A balanced diet includes eating a variety of foods in moderation. Eating a variety of foods will ensure you are obtaining enough micronutrients and macronutrients to support health and wellbeing.
Micronutrients are what we refer to as vitamins and minerals. They are called micronutrients because the body requires small amounts of them whereas the body requires large amounts of macronutrients. Micronutrients do not provide energy, or calories, for the body, but are vital to the development of the body and the prevention of diseases in the body. Micronutrients are best obtained by eating a variety of foods. Most people fall short of getting all of their micronutrients through food and need to rely on multivitamins.
Macronutrients include protein, fat, and carbohydrates. They provide energy for the body and is important to an overall healthy lifestyle, but each has its unique responsibility within the body.
Protein
Protein is considered the body’s building blocks. It is needed to repair and build muscle mass, enzyme production, and can increase metabolism due to its high thermic effect during digestion. Protein is found in many foods including meats, poultry, fish, dairy, and eggs.
Fat
Fat is essential for hormone production, cell membrane, and transport fat soluble vitamins. Fat is found in many foods including oils, butter, avocado, meats.
Carbohydrates
Carbohydrates provide quick energy, restores fuel in our muscles after exercising, and is the preferred energy source for the brain and central nervous system. Carbohydrates are found in whole grains, fruits, vegetables, beans, legumes, and dairy.
Fiber is non-nutrient carbohydrate that the body cannot breakdown. Fiber increases satiety, improves bowel motility and health, and improves cholesterol levels. Fiber is naturally found in plant foods.
Why eat a balanced diet
Eating balanced meals that include protein, fat, and carbohydrates will keep you full, more satisfied, and will stabilize your blood sugars. When your blood sugars are not stabilized you run the risk of mood swings, cravings, unable to focus, intense hunger, and weakness.
While you can eat a balanced meal of fried chicken wings (p-protein, f-fat) and french fries (c), it wouldn’t be the best choice. At least not one made on a consistent basis. This is because that meal is highly processed and lacks micronutrients, fiber, and antioxidants. The meal would not support your body’s health and wellness. A better choice would be to bake homemade chicken tenders, bake or air fry french fries, and add a side vegetable.
How to balance a meal
A balanced meal is one that contains protein, fat, and carbohydrates. You want most of your meals and snacks to be balanced this way. There are instances when you might not eat a balanced meal. For example, it could be beneficial to have a pre-workout meal that is mostly carbohydrates. You wouldn’t want to add high protein and fat because it would slow down the absorption of carbohydrates, which are needed to fuel a workout.
An example day of balanced meals:
Breakfast:
Eggs (p-protein and f-fat) and peppers + onions (c-carbohydrates)
Strawberries (c)
Lunch
Grilled turkey (p) and cheese (f) sandwich (bread-c)
Apple (c)
Snack
Beef jerky (p)
Celery (c)
Peanut butter (f)
Dinner
Grilled Ribeye (p+f)
Asparagus (c)
Couscous (c)
Dessert
Greek yogurt (p)
Berries (c)
Mini chocolate chips (c)
When eating a meat that is high in fat, keep additional fats limited or don’t add any to that meal. Look at the dinner meal for an example. Because ribeye is high in fat, I did not add any additional fats from oils or dressings.
Most foods contain two or more macronutrient. To determine the macronutrient of a certain food, look at the food label to see which nutrient the food contains the most of and that is the main macronutrient. For example, meat contains protein and fat; however, there is more protein than fat. Another example, whole milk contains protein, fat, and carbohydrates. There are more carbohydrates than protein and fat.
I have attached a downloadable food list that breaks down most foods into each macronutrient category. You can use this list to help you plan your meals and to grocery shop.
Where to start
It’s best to start small. Pick one meal to balance the macronutrients. It might help to pick a small meal such as a snack. Once you get the hang of it, add another meal. If you have any questions or want to discuss how to balance your meals, leave me a comment or send me an email.
