In simple terms, a balanced diet provides your body with all the essential nutrients required to function optimally, while keeping energy levels stable and promoting overall well-being. A balanced diet also involves recognizing all the reasons why we eat – not just to fulfill our energy and nutrient requirements, but also for social connection, emotional comfort, and pleasure.
A balanced diet is about nourishing your body to perform at its best. Proper nutrition helps support physical energy, mental clarity, and a strong immune system. A balanced diet is sustainable long-term, and is not about perfection but rather making consistent, mindful choices that support your body for the long run. Achieving a balanced diet does not have to be complicated! It’s all about moderation, variety, and making choices that work with your lifestyle!
Building blocks of a balanced diet
A balanced diet is composed of several key components: carbohydrates, protein, healthy fats, vitamins, minerals, and water.
Carbohydrates
- The body’s main source of energy!
- Choosing whole grains more frequently, such as brow rice, oats, and whole wheat bread, provides the body with more fiber, vitamins, and minerals than refined carbohydrates like white breads and pastas, and white rice.
- Check ingredient lists and look for the word “whole grain” as one of the first ingredients in foods like crackers, cereals, granola bars, etc.
Protein
- Protein is essential for muscle repair, immune function, and producing enzymes and hormones
- Good sources of protein include meat, fish, eggs, and dairy products
- Some good plant-based sources of protein include tofu, lentils, legumes, beans, quinoa, nuts, and seeds.
Fats
- Fats help to support brain function, regulate hormones, and aid in the absorption of fat-soluble vitamins A, D, E, and K
- It is important to include various sources of healthy fats (unsaturated fats) which can be found in avocados, olive oil, nuts, seeds, and fatty fish.
- Aim to choose these sources of fat more often than saturated fats, which are found in meat and dairy products.
Vitamins & Minerals
- Vitamins and minerals help support vital bodily functions including strengthening bones, regulating hormones, and boosting your immune system.
- They are found in a wide variety of foods, but are plentiful in fruits, vegetables, dairy, whole grains, nuts, and seeds!
Water
- Water plays a critical role in digestion, nutrient absorption, temperature regulation, and waste elimination.
- It is important to make sure you are drinking enough water throughout the day - about 8 glasses or more depending on your activity level!
Actionable Tips
Add fruits and veggies as a side dish to meals
- Pre-chop veggies and fruit for easy access throughout the week
- Add frozen veggies to meals you are already preparing
Experiment with meals that include legumes and meat alternatives
- Dedicate one meal each week to include a plant-based protein source such as tofu, beans, or lentils.
Aim to have a glass of water with every meal
Aim for a source of carbohydrate, fat, and protein at each meal to help with satiety.
- This could look like filling half your plate with vegetables/fruit, ¼ of your plate with a source of protein, and ¼ of your plate with a source of carbohydrates!
Achieving a balanced diet does not require drastic changes and expensive groceries. Make small, sustainable adjustments, and focus on variety! Moderation is key to maintaining a well-balanced diet!
Haileigh Chenier, MAN Student
