Take care of your body. It’s the only place you have to live.
– Jim Rohn
Did you know that including a whole food-based diet in your life brings a balance that weighs in equally physically, emotionally, and spiritually?
While eating alone isn’t the “be all and end all,” it certainly is a major contributor to both physical and emotional wellness. What we eat directly impacts brain function, body function, and mental health. A balanced diet, along with other areas in life contributes to a centered foundation; Our “core” of being and doing.
Eating in response to emotions, eating out frequently, and eating on the go will, over time, place us in less than desirable health. Poor health brought on by eating unhealthy foods provides and opens the door to unwanted lifestyle diseases such as type 2 diabetes, cancer, heart disease, and metabolic syndrome.
We all have a choice and a means to change, and also be an advocate for our bodies and minds.
If going at it alone leaves you struggling, try joining a group such as weight watchers, a local meetup, an online healthy eating group found on social media, or a healthy eating forum. There are so many options for all of us to find our like-minded tribe to provide us support and accountability, too! When we care for our bodies by eating healthy foods, we create and send positive energy back into the Universe.
Your Guide to A Balanced Diet
Take what you read here and simply start by doing what resonates with you, one step at a time, especially if you are just beginning.
(Note: This is one of several healthy eating guides. Keto, Paleo, Whole 30, Mediterranean Diet, and Dash Diet are all popular today as healthy eating options.)
Eating is something we all do every day! Why not eat to live and eat for joy, versus a grab-n-go while on the run, or worse yet, labeling eating as “good” or “bad.”
Go for a balanced diet that makes you feel good inside and out! From this place, life balance in all areas will thrive.
Need-to-Know Food Facts for a Balanced Diet
Eat more of these foods
- Raw and cooked vegetables and fruits. Recommended 5 servings each day.
- Nuts, seeds, beans.
- Whole grain cereals and bread.
- Lean white meat like chicken without the skin.
- Oily fish like salmon, trout, sardines, mackerel, and tuna.
Eat these foods in moderation
- Lean cuts of beef, lamb, pork, and shellfish.
- Dairy products.
- Unsaturated fats like olive and vegetable oil.
- Dried fruit, sucrose, honey, fructose, and chocolate.
Eat less of these foods and in limited amounts
- Saturated fats like butter, margarine, lard, cheese, cream, trans fats, and hydrogenated oil.
- Processed meats such as lunch meat, bacon, ready-made, and frozen entrees. (These are typically high in fat, salt, sugar, unhealthy preservatives, dyes, and flavor enhancers.)
Use the guide below for finding and understanding essential nutrients that make up a balanced diet. (*)
1. Nutrient – Carbs
- % of Calories – 45-55%.
- Function – Energy.
- Source – Grains (refined and unrefined), wheat, maize, corn, millet, oats, rice, flour, pasta, noodles, potatoes (including sweet potatoes), and fruit.
2. Nutrient – Protein
- % of Calories – 10-35%.
- Function – Tissue growth and maintenance.
- Source – Meat, fish, nuts, seeds, soy, eggs, beans and pulses, some vegetables, lentils, and quinoa.
3. Nutrient – Fat
- % of Calories – 20-35%.
- Function – Energy storage.
- Source – Plant oils (olive, coconut, canola, vegetable, avocado, sunflower), dairy products, nuts, and seeds.
4. Nutrient – Water
- % of Calories – 0%.
- Function – Maintaining hydration.
- Source – Tap or bottled water, and 20% of our water intake comes from the foods we eat.
5. Nutrient – Fiber
- % of Calories – 25-35 grams.
- Function – Regulates blood sugar levels and aids in elimination and digestion.
- Source – Fruits, vegetables, beans, oats, whole grains, brown rice, nuts, and seeds.
Do you have any tips that have helped you maintain a balanced diet that did not get mentioned above? If so, please share them with us in the comments section below!
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– The Wellness Universe
- (*) www.choosemyplate.gov – United States Department of Agriculture
*Originally published on June 30, 2019.
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