If you have ever been confused about what makes up a balanced diet, you are not alone. Most information available today on the topic will tell you what you should be or should not be eating, but without explaining why. If you don’t understand the reasoning, it’s nearly impossible to commit to following a balanced diet.
We all know we should be eating more of this and less of that, but do we understand why? If you want a better understanding of the role different types of foods have in your body and why it should matter to you, then read further.
The definition of food below provides clarity that the primary function of food is to keep you alive.
Food is material, usually of a plant or animal origin, that contains all the essential nutrients your body requires to produce energy, stimulate growth, and maintain life. Without food you die, it’s as simple as that!
But, this does not mean that food should not be enticing, enjoyable and delicious. However, the primary function of food is not to only stimulate your taste buds, feed your boredom or to be used for stress release or emotional fulfillment.
To function properly, your body depends upon a careful balance of at least 50 essential nutrients. Each one of these essential nutrients have a significant role to play.
There are six primary sources of energy mostly derived from Macro- and Micronutrients that are vital for your survival, and they are:
Macronutrients:
- Protein (24 Amino Acids),
- Carbohydrates (including Fibre),
- Fats (including Cholesterol),
Micronutrients:
- 13 known Vitamins
- 15 Minerals
And:
- Water
Each of the Macro- and Micronutrients must be consumed in the right quantity and combination to ensure a balanced diet.
The dictionary defines a balanced diet as a diet that contains the proper proportions of proteins, carbohydrates, fats, vitamins, minerals, and water necessary to maintain good health. I can add to this that will not cause deficiencies or toxicity and will not contribute to the progression of a disease.
The primary function of each Macronutrient are:
- Protein = maintains/builds lean muscle, cell structure, and repair work.
- Carbohydrates = provides energy for the body.
- Fats = your reserve storage tank for energy and to maintain your core body temperature.
Your Micronutrient (vitamins and minerals) requirements are met through the right consumption of Macronutrients. The primary function of Micronutrients is to help convert the food you eat into energy and to repair cellular damage. I any of the Micronutrients are lacking in your diet the full energy potential in food cannot be unlocked.
As you can see each of the Macro- and Micronutrients performs a different task in your body, and therefore it is vital to include all of them in your daily diet.
The building blocks of a balanced diet center around four main components:
- Healthy nutrient-dense food choices,
- In the right quantity,
- In the right combination of protein, carbohydrates, and fats,
- Consumed at the right time.
Regardless of your dietary orientation, whether you are a meat eater, vegan or vegetarian, your body still requires a healthy balance in the right quantities of macro- and micronutrients.
How much protein, carbohydrates, and fat should I eat?
Each body type is uniquely different and reacts differently to the foods you feed it. How much of each Macronutrient you should consume depends on your weight goal and how active you are. The biggest consideration is carbohydrates and your tolerance level towards it. Some people deal with carbohydrates better than others.
If you are very active, you would need more carbohydrates to replenish your energy stores. Whether your weight goal is to lose weight (fat), gain weight (lean muscle) or just maintain what you have will also play a role in how much of each Macronutrient you need each day.
Start off with a baseline Macronutrient split like 40% protein, 40% carbohydrates, 20% fat and see how your body reacts. Then adjust accordingly if needed. And yes, if you are serious about your sustained health and energy levels then you need to know how much of each Macronutrient you consume every day.
Guidelines for a healthy balanced diet
- Ask yourself with each meal, “Do I have a healthy balance of protein, carbohydrates and fat on my plate?” You might be surprised to find that what is on your plate is mostly carbohydrates, especially when you’re eating breakfast.
- How close is the food you are about to eat to its original form? The more processed, the more harm it can potentially cause you.
- Restrict the C.R.A.P. you eat to an occasional treat. By treat I mean it should never replace a healthy balanced meal.
C.R.A.P. represents:
- Carbonated Drinks (soft drinks, fruit juices, and natural orange juice),
- Refined Sugars (white flour, white sugar, and high fructose corn syrup),
- Artificial Colourants and Flavourants (sweets, candy, party food, and crisps),
- Processed Food (party food, sausages, hams, deli- and smoked meats).
- Eat at least 2 to 3 portions of fruit every day, with your meals or as a snack.
- Drink plenty of water throughout the day. Do the urine test. The color of your urine should be light yellow (the color of straw). The darker it is, the more dehydrated you are.
- Before you eat something ask yourself -
“How is this food benefiting me?”
- “Is it going to nourish me or break down my body?” Hint: C.R.A.P. will mostly break down your body and is the primary cause of most overweight problems and health related issues.
- “Am I just bored, stressed or emotional?” To overcome this, commit to waiting 10 minutes. More often than not, after 10 minutes you won’t want it anymore.
By now you will realize that eating just healthy food doesn’t mean that you are eating a balanced diet.
However, you are still better off than the person eating C.R.A.P. all day long. But you might still be compromising your overall health by not making sure you get enough of each Macro- and Micronutrients your body requires.
Final words
A balanced diet is all about giving your body the nutrition it needs to maintain good health and life. You can only achieve this if you balance almost every meal with a healthy protein, carbohydrate, and fat and drink sufficient water every day to meet your nutritional requirements.
If you are concerned that the foods you eat might not take care of your vitamin and mineral needs, you can add a natural vitamin and mineral supplement to your diet. And remember to drink sufficient water. Water is nature’s energy drink.
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The sole purpose of the information contained in this document is to assist people in making better health and fitness choices to enhance their overall health. No health, fitness or nutrition claims are made, prescribed or diagnosed. You know your medical history and condition best. Never use any part of this information if it might be contraindicated for your medical condition, health, fitness, food intolerances and allergies you may have. Always consult your healthcare professional if in doubt before starting a new nutrition or training program.
