A balanced diet isn’t just about getting your 5-a-day (or 7, as some experts now say). Nor is it about eating as many “healthy” foods for you as possible. No! The aim is in the name and that is to keep it balanced. Plus it is time to avoid empty calories (those that provide energy but very little nutritional value) too.
A balanced diet is packed with nutrients – vitamins, dietary fibre, antioxidants, minerals and essential fats to fuel your body. A balanced diet will allow your body (and mind) to function as healthily and optimally as possible.
Macronutrients, Micronutrients & Food Groups
Macronutrients (also known as macros) are nutrients that the body uses in relatively large amounts and therefore needs to receive daily. There are three main macronutrients (or food groups): proteins, carbohydrates, and fats.
Your body also requires micronutrients (such as vitamins and minerals) in smaller amounts, but the macronutrients provide your body with calories (energy) and the building blocks of cellular growth, immune function, and overall repair.
Some people ‘count macros’ to lose weight. Whether weight is your focus or not – the balance of food groups you consume is super important, as it affects how satisfied you feel with your meals and whether you are getting all the nutrients you need.
To get the nutrients you need, these should come mainly from:
Carbohydrates provide the body with fuel. The body breaks carbs down into sugar (glucose) which either provides immediate energy or gets stored for later use. Examples of foods that are high in carbohydrates include starchy foods like wholegrains, potatoes, and rice. Plus, fruits, vegetables, and dairy products also provide carbohydrates.
Protein provides the body with amino acids, which are the building blocks for muscle and other important structures such as the brain, nervous system, blood, skin, and hair. Protein also transports oxygen and other important nutrients.
Fats – people often try to avoid fat but dietary fat plays an important role in the body. Fat provides an important source of energy in times of starvation or caloric deprivation. It is also necessary for insulation, proper cell function, and protection of our vital organs. Healthy fats are what we need to focus on though!
Alliance for Natural Health (ANH) also add spices to their plate too – which we rather like! A healthy diet will combine food groups mentioned above, but you need to balance them, too (see below). These are being labelled as the new food groups!
A handy way to remember how to eat a balanced diet is use the ANH plate method:
GREAT guidelines to follow are:
Minimise consumption of any highly processed foods
Do not use high-temperature cooking methods (frying, grilling), unless brief
Minimise heat-damage to proteins, fats and vegetables by consuming raw foods and/or using slow cooking methods
Use organic extra virgin coconut oil as your ‘go to’ fat for stir-frying or other cooking
Consume plenty of fresh herbs and non-irradiated, organic spices
Leave at least 5 hours between meals (avoid snacking between meals)
Consume at least 1.5 litres of water daily, between meals
Avoid all foods which trigger intolerance or allergy
Seek advice on supplements (concentrated sources of nutrients)
Lastly, staying hydrated is the hugely important too. We are made up of nearly 60% water. Thirst is a sign of dehydration. Don’t wait until you are thirsty to drink. Hydration is needed for digestion, for our heart and circulation, for temperature control and for our brain to work well. Water is, without a doubt, the single most important component of the human body. It can even help make your skin look good too.
We should typically drink between 1.5 – 2 litres a day. However, this can depend on your health, age, size and weight as well as your activity levels, the type of job you do and the climate. Drinking little and often is the best way to stay hydrated.
Although the balance for us all is different, this (above) is a great guideline and a starting point, from which to help you on your journey to being a super-resilient, and “well” being.
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