The Basics of a Balanced Diet

Do you ever feel like your body is running on fumes? Imagine a car attempting to race with an empty tank. Our bodies, too, need the right fuel to perform at their best.

Welcome to the world of balanced eating, where the key to unlocking your energy, vitality, and overall well-being lies in one fundamental concept: nourishing your body with a diet that's as diverse as it is delicious.

What is a Balanced Diet?

A balanced diet is one that includes a variety of nutrients in appropriate proportions to meet the body's nutritional needs. To start off, there are two main categories of nutrients:

• Macronutrients: carbohydrates, proteins, fats

• Micronutrients: Vitamins and minerals

Too much or too little of one nutrient can cause negative effects on our health, which is why a balanced diet is important.

Photo by Vanessa Loring: Pexels

Key Nutrients and Their Roles

Macronutrients: Fueling Your Body

1. Carbohydrates

Do you remember memorizing this in biology? "Mitochondria is the powerhouse of the cell". Well then, the basic component of carbohydrate, glucose, is what acts as the main fuel for mitochondria. It is the primary source of energy for your body.

Foods rich in complex carbohydrates - such as whole grains, fruits, vegetables, and legumes - release energy slowly, providing a sustained source of vitality throughout the day. Carbs also support brain function and help prevent the breakdown of muscle tissue for energy.

2. Proteins

Proteins are the building blocks of life. They're the construction crew responsible for repairing and building tissues, enzymes, hormones, and immune cells.

Incorporating lean sources of protein - like poultry, fish, beans, lentils, and Greek yogurt - ensures your body has the necessary tools to mend and renew itself.

3. Fats

Fats often get a bad reputation, but they are actually essential for optimal health. Think of them as the lubrication that keeps the machine running smoothly.

Healthy fats, such as those found in avocados, nuts, sees, and olive oil, aid in nutrient absorption, protect your organs, and support cell growth.

Micronutrients: The Mighty Essentials

1. Vitamins

Vitamins are like the superheroes of nutrition, each playing a unique role in keeping your body functioning at its peak. For instance, vitamin C is crucial for a strong immune system, while vitamin D supports bone health and plays a role in mood regulation (that's why going for a walk outside helps improve your mood, because sunlight is a source of vitamin D)

Vitamin D supports bone health and plays a role in mood regulation. Different foods provide different vitamins, so a diverse diet ensures you're getting the full spectrum of these essential nutrients.

2. Minerals:

Minerals are the lesser known essentials that help maintain fluid balance, regulate heart rhythm, and support various biochemical reactions in your body.

Key minerals include calcium for strong bones, iron for oxygen transport, and potassium for maintaining healthy blood pressure levels. A varied diet rich in fruits, vegetables, whole grains, and lean proteins helps you meet your mineral needs.

Building a Balanced Plate

So now you know about the nutrient components that make up a balanced diet, but here comes the question: How do we craft a balanced meal?

According to MyPlate from the US Department of Agriculture, half of your plate should be filled with fruits and vegetables. That is the basics of it. They continue to also explain that each meal should have five groups of food: Fruits, Vegetables, Grains, Proteins and Dairy.

Courtesy of the USDA

Tips for Achieving a Balanced Meal

Like most working adults, I have trouble ensuring that I have a balanced meal everyday. Sometimes I don't even have three meals a day! Likewise, I was also a university student once and the stress of having to manage a tight schedule on an even tighter budget had me surviving mostly on instant food and pasta.

However, then and also now, I try to ensure that I have meat and vegetables at least once a day. On days where I am really busy, the easiest source of protein that is my go to is eggs. Another easy option is milk or any other dairy products. For my vegan readers, plant-based milk like soymilk and oat milk are also easy to grab on the go.

You can also meal plan ahead of time. For example, you can set aside an hour on Saturday night or on Sunday morning to plan your meals for the week ahead. This also help you take stock of the ingredients you have at home and what other items you need to get the next time you go grocery shopping. Meal planning + Writing a grocery list. That's killing two birds with one stone!

Photo by Gustavo Fring: Pexels

If you enjoy snacking out of meal time, just like me, then you can also consider some healthy alternatives to the usual chips and cookies. Nutrient bars with nuts and oats are rich in fiber and protein. Plus they also keep you full for longer periods. Snacking on vegetable chips is also another healthy option!

Lastly, keep in mind that there's no one-size-fits-all approach to nutrition. The key is to listen to your body's cues, take a variety of nutrient-dense foods, cut down on processed foods and drink plenty of water daily. Your body will thank you with increased energy, improved immunity, and a greater sense of well-being.