Eating a Balanced Diet

Jan 04, 2023
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Eating a balanced diet is one of the most important things you can do for your body and health! Food is medicine! This can be confusing on what exactly that entails and below is a list of a few recommendations to help get you started on your journey.

Sometimes it can be confusing on what "eating a balanced diet" means...

Food and lifestyle plans should be tailored to the individual.  When macronutrients ( protein, fat, carbohydrates)  are eaten in appropriate proportions they can provide your body with everything it needs to function.

1.Stay hydrated- ideal daily need for water is your body weight in pounds divided in half.  If you drink caffeinated/alcoholic beverages they can dehydrate you so extra water intake is recommended.

2. Realistic goals- shifting your diet to whole fresh foods can be challenging.  Setting small goals for yourself to start is recommended (such as replacing sugary drinks or adding a salad) Work towards improving your lifestyle not eliminating everything you like to eat.

3.Dont forget  protein- Protein is important for building and repairing your body!  If you do not have enough of it you can feel lethargic and weak.  Meat eggs poultry seafood and high protein plant foods can be excellent sources of protein.

4. Carbohydrate intake-It is recommended to choose carbohydrates from whole foods like fruits, vegetables and legumes instead of breads/ pastas. Is recommended to get a bulk of your carbohydrates from vegetable sources since the fiber will help balance blood sugar and improve digestion

5. Healthy fats- healthy fats will support brain and heart health while keeping you full and providing energy.  Aim for more omega-3's  (avocados fatty fish nuts/seeds and grass fed meats) and less from omega 6  ( processed food salad dressings and vegetable oils). Low-fat and fat-free products usually contain added sugar and artificial fillers so it is recommended to avoid or limit when trying to eat a balanced diet

6. Eat the rainbow-Recommended to aim for at least 5 different colored fruits and vegetables a day so you can obtain all the proper phytonutrients for our bodies to function best

7. Limit sugar and processed foods- It is known that excessive intake of refined sugars and grains can lead to many health issues.  Try switching sweetener in your morning coffee from table sugar to a natural sweetener.  Limiting intake of refined sugars and grains has been shown to fend off illness and reverse symptoms.

8. Everything in moderation-Restrictive eating can lead to disordered eating patterns.  Listen to your body cravings and allow yourself to wiggle at times.  Be flexible with limiting your rules and restrictions around food