Many say eating a little of everything is a balanced diet, some others say that eating an equal portion of carbohydrates, protein, and fat is eating a balanced meal, but is it? We’d find that out soon. This article is not to shame your love for your favourite foods but rather to make healthy eating simple, doable and fun for you.
You want to switch to a healthy diet? You know, to eat better, feel better and live better but each time you try, you fail. You even tried goggling “how to eat a healthy balanced diet” but you are often hit in the face with a long list of things you shouldn’t eat. The things you are allowed to eat are not what you like at all. Exhausting right? Eating a healthy balanced diet does not have to be complicated, expensive, or perfect. The goal is to replace processed food with real food whenever possible. If your question is “what does a balanced diet look like on a plate” you are in the right place. With the right knowledge and small consistent habits, building a balanced plate each day will be achievable for you.
Permit me to welcome you to the only plate that does not need a refill, just a rethink – the healthy balanced plate. In the next thousand plus words, this article will be your clarity compass to understand basic nutrition, and effortlessly build balanced, healthy plates. You will learn healthy eating tips for daily life, mistakes to avoid, and a lot more that will prepare you to make every meal an act of self-care.
What is a healthy balanced diet?
Eating a healthy, balanced diet is an important part of maintaining good health, and can help your body to feel its best.
A healthy, balanced diet is all about giving your body the right types and amounts of food it needs for maximum nutrition and overall health. A balanced diet is not a restrictive plan – but rather a realistic way of eating a healthy meal. A healthy balanced diet can do these for you:
- Improve your energy levels (getting tired many times in a day will stop)
- Improve your sleep quality (you get quality sleep without even trying)
- Give you strong immunity (your gut get cleansed and your immune system bolstered)
- Give you long term health (chronic diseases can be prevented).
Essential Macronutrients: Power Three
- Protein: It is the building block of the body. It builds muscle, repairs tissue, supports immune function, and keeps hunger in check.
Sources: Eggs, lean meats, fish, tofu, legumes, dairy, or plant-based alternatives.
The aim is to include a palm-sized portion in every meal.
- Carbohydrates: It is the power plant of the macronutrients. It provides long lasting energy and essential nutrients especially to the brain and muscles.
Good carbs: Complex carbs (whole grains, legumes, starchy vegetables), brown rice, sweet potatoes, oats, for sustained energy and fiber benefits.
Bad carbs: Highly refined carbs (white bread, sugary products) that spike blood sugar.
- Fats: These are the cell protectors. It supports hormone production, brain function, and cell growth.
Sources: Focus on unsaturated fats (olive oil, avocados, nuts, and fatty fish).
Fat is that friend that is often misunderstood as the enemy which in fact is not. Taking it in moderation will do more good than harm to your body.
Micronutrients: Small Yet Mighty Heroes
Micronutrients are the vitamins and the minerals your body needs in small amounts to function at its best. Key players are:
- Vitamin D: For immunity and bone health.
- Iron: It enables the transportation of oxygen and also contributes to the production of red blood cells (meat, legumes, spinach).
- Zin: It is essential for the immune system, proper growth and development, cell growth, and wound healing (seafood, pumpkin).
- Magnesium: It keeps the heartbeat steady, and also maintains normal nerve and muscle function (seeds, nuts, leafy greens).
- B Vitamins: They help to convert food into energy and support nerve cell maintenance. They also play a role in maintaining healthy skin, brain cells, and other body tissues (whole grains, meat, eggs).
Deficiencies are a lot more common these days, especially in restrictive diets. A colourful meal in the right proportion will usually augment that, and make your body thrive.
The Role of Fiber, Water, and Gut Health
Gut Health
Your gut is not just for digesting food, it plays a crucial role in your overall health. It influences your mood, metabolism, and immunity.
Fibre
It is found in beans, oats, chia seeds, vegetables, fruits and whole grains. It keeps you full, supports gut bacteria, and reduces cholesterol. Ensure to aim for 25-35g of fibre per day.
Water
The body contains about 60% water. Without water, your body cannot function properly. Dehydration can cause headache, and fatigue. Ensure to drink sufficient water (about 6-8) cups daily. It is vital for regulating body temperature, digestion, and facilitating the removal of waste products.
Why Does a Balanced Diet Matter?
If a golden rule of eating well were to exist, it would be that a balanced plate is built with healthy varieties, and not perfection. Across the world currently, the two major nutrition wars are malnutrition and overnutrition. This challenge is not always about how much we are eating but what we are eating.
Across Asia and Africa, many are still struggling with malnutrition while many western countries are suffering from an overnutrition diet. A healthy balanced diet will fuel your day, stabilise your energy, mood, and focus. It supports long-term health, helps to reduce risk of chronic diseases and bolsters the immune system.
Building a Balanced plate Brick By Brick
- Vegetables and Fruits: Half of your plate should be filled with fruits and vegetables. Aim for a colourful plate. The more colourful, the more nutrients you’ll get.
- Lean Protein: Proteins will keep you full, so it should make 25% of your plate. Healthy options are eggs, chicken, fish, legumes, tofu and beans.
- Whole Grains or Starches: This will also make 25% of your plate. Skip food made from flour as often as you can. Eat brown rice, millet, whole-wheat pasta, and sweet potatoes.
- Healthy Fats: Healthy fats keep your brain sharp and hormones balanced but should be eaten in moderation. Nuts, seeds, olive oil and avocados are some examples.
This method of eating will automatically balance nutrients and help you reduce the chance of overeating.
Four(4) Practicable Tips For Eating Healthy Everyday
Switching to a healthy diet does not have to be a do or die affair. You don’t have to change everything about your diet all at once as it may lead you to giving up on your new healthy balanced diet plan. So, here are steps that can help you to stick to eating healthy everyday:
- Plan Ahead.
Thinking through what you will eat prior to the day can help you avoid junk food decisions. If you will need grocery shopping, take note and do it with a simple list.
- Keep Healthy Snacks Handy.
If you like to snack, do it smartly. Heavily processed junks with unhealthy seed oils should be avoided and be replaced with healthy snacks like boiled eggs, fresh fruits, greek yoghurt, and nuts.
- Eat Mindfully.
Concentrate on your food when eating, and chew slowly. Watching a movie or scrolling through your phone may make you eat more than usual. In earnest, be present. Be intentional about what you fill your plate with and once full, put your plate aside. You do not have to finish everything on your plate.
- Change One Bad Health Habit At A Time.
Trying to change all your bad eating habits at a time may not work. It may become overwhelming to do which in turn may make you lose interest entirely. Changing one bad health habit at a time is the absolute best thing if you are a newbie, over time it will be easy to change all of your bad health habits. Diet must not control you, rather you be in control of your diet.
Five (5) Mistakes to Avoid on Your Healthy Eating Journey
You may have great health goals but it’s not always going to be a smooth journey. There may be some bumps on the way but as long as you fall back on track, you are going to be okay. Here are some common mistakes and how you can avoid them:
- Overeating “Healthy” Foods.
Excessive eating of any food means more calorie intake, which in turn can lead to weight gain and potential insulin resistance. You can take in more sugar than necessary when you over indulge in sugary fruits and foods even though they are natural. Balance is required, even with healthy foods.
- Trying to be Perfect.
The goal is to progress and not perfection. Trying to be perfect will have you overwhelmed and guilty each time you default from your health journey. One unhealthy meal won’t ruin you, just like one healthy meal won’t save you either.
- Emotional Eating.
It is not uncommon to want to eat from time to time but the truth is you are not hungry, you are only bored, sad, or even depressed. Other Times, joyous events such as birthdays, and wedding parties may make you overeat. Pause, breath, and drink water. You don’t want to allow your feelings to regularly guide your food intake.
- Regularly Eating Out.
This can have several negative impacts on your body system because you do not know what your food ingredient is made of. Many people are cutting corners by secretly adding harmful ingredients to foods for maximum profits.
The dressing, hidden sugar, trans fat, and many additives eateries use are all hindrances to achieving health goals. Moreso, it can increase the risk of obesity, heart disease, and other chronic diseases due to high levels of sugar, sodium, and fats.
- Cutting Out Carbs Completely.
Cutting out carbs from your meals completely is not realistic. Your body needs them for brain function and energy.
Awareness about these nutritional pitfalls are important on your healthy eating journey.
Conclusion
Building a balanced plate is not about restriction but your intentionality. It’s not just what is on your plate but how it makes you feel: energized, satisfied, and alive. With consistency, intention, action, and a little kindness to yourself, you can step out each day feeling confident, proud, and energized, knowing you are nourishing your body like royalty, like it’s your home.
Remember, it is not about eating perfectly. It is about eating better, everyday. If at all you mess up anytime, pick yourself up again. You may end up becoming an inspiration to someone else to start building a better life, one balanced meal at a time. Check out our wellness shop for healthy options that can help you.