How to Create a Balanced Diet & Follow It

There was a time when the foods I decided to put into my body were not all that good for me. To be honest it consisted of heavily processed, fast food, excessive salt, excessive sugar, huge portions, and just a bunch of junk. I can honestly say I have come a long way in cleaning up my diet which has overall affected my health and weight for the better in the end. Jumping into this journey catapulted me into wanting to know more and from there I started applying it to my life.

What is a Balanced Diet?

A balanced diet consists of eating whole foods that are full of macronutrients and micronutrients. Consuming a balanced diet is necessary to provide all the life-giving nutrients your body craves and deserves. In my opinion, consuming a healthy diet is a form of self-love; because feeding your body better automatically causes you to treat your body better overall. We only get one body in this life so it’s best to steward it well, so you can fully experience life as you were created to. Whole foods consist of fruits, vegetables, grains, legumes (beans), oils, seeds, nuts, and protein (plant-based or animal).

Macronutrients

Macronutrients are foods that have a large source of nutrients that are called fats, carbohydrates, and proteins; these nutrients provide energy to the body to help maintain its structure and system functions. Carbohydrates’ primary purpose is to provide energy for the body, having whole grains (usually brown in color), legumes (beans), some fruits and vegetables, and even dairy (plant-based or animal). Fats’ primary purpose is to help you feel full, balance your hormones, and help your body absorb micronutrients, having oils, seeds, butter, avocados, and even dairy (plant-based or animal).  Protein’s primary purpose is to help rebuild and repair your body’s tissues, consisting of meat, animal by-products, legumes (beans), certain grains, tempeh, plant-based by-products, soy, and even plant-based protein

It is essential to have a balance of all three of these macronutrients, but the quality of the foods in these groups you consume is also equally important. Although; organic is not always affordable but recommended; to get the best of what you can within your means and please be sure to wash your produce thoroughly.  

Micronutrients

Micronutrients are foods that have vitamins and minerals that the body needs in small amounts also to function properly. There are around thirteen essential vitamins and about sixteen minerals the body needs to function properly.

The thirteen essential vitamins include A, C, D, E, K, B1, B2, B3, B5, B6, B7, B9, and B12. Vitamin A’s purpose is to keep cells healthy and protect our vision. Vitamin C’s purpose is to boost the immune system while promoting skin health. Vitamin D’s purpose is to help build up the bones, Vitamin E’s purpose is to help the body absorb and store vitamin A. Vitamin K’s purpose is to promote heart and bone health. The B vitamins, that you can normally find in a supplement called B Complex, have all the B vitamins which have a purpose of promoting energy, nervous system health, cell function, and aiding in the production of new blood cells.

The sixteen essential minerals include calcium, phosphorus, magnesium, sodium, potassium, chloride, sulfur, iron, zinc, copper, manganese, iodine, selenium, molybdenum, chromium, and fluoride. Calcium’s purpose is to build and maintain the strength of our bones and teeth, it helps our muscles to contract and relax, promotes and maintains healthy function of the nervous system, normalizes our heartbeat and cardiovascular function, helps our blood clot, and helps release hormones and other chemicals the body needs; food sources include: dairy products (milk, cheese, yogurt), leafy green vegetables (kale, broccoli), and fortified foods (orange juice, cereals)  

Phosphorus’s purpose is to work together with calcium to promote strong bones and teeth, provide energy, build up our DNA and RNA, develop our cellular structures, maintain normal pH balance in the blood and fluids, help the kidneys filter out waste, and helps to reduce muscle pain after a workout; food sources include meat and poultry, fish, dairy products, and nuts and seeds. Magnesium’s purpose is to regulate blood sugar, promote heart health and muscle recovery, repair and replicate DNA, and promote bone density; food sources include nuts and seeds (almonds, sunflower seeds), green leafy vegetables (spinach, kale), whole grains, and legumes.

Sodium’s purpose is to support body fluids and plasma balance and volume, support normal blood pressure, help cells absorb nutrients, and promote proper muscle and nerve function; food sources include salt, seafood, and dairy products. Potassium’s purpose is to regulate blood sugar levels, boost heart health, help cells absorb and expel waste, aid in blood clotting, stimulate muscle contraction and relaxation, and help keep normal blood pressure; food sources include bananas, oranges, potatoes, and spinach. Chloride’s purpose is to help support proper pH levels, stimulate stomach acid for digestion, facilitate the flow of oxygen and carbon dioxide, and stimulate the action of nerve and muscle cells.

Food sources include salt, seaweed, tomatoes, and lettuce. Sulfur’s purpose is to stabilize protein structures in the body, build and repair DNA, help metabolize food and digest and absorb fats, maintain the integrity of the skin, tendons, and ligaments, and help regulate blood sugar; food sources include garlic, onions, cruciferous vegetables (broccoli, cauliflower), eggs. Iron’s purpose is to aid in oxygen transportation throughout the body, produce blood cells, promote the proper function of the immune system, produce hormones, and synthesize collagen and neurotransmitters; food sources include red meat, fish, lentils, and poultry.

Zinc’s purpose is to boost the immune system, produce DNA and proteins, support healthy growth and development, promote wound healing, promote the proper function of the sense of taste and smell, and enhance the action of insulin in the body; food sources include meat and poultry, legumes, seed, shellfish. Copper’s purpose is to aid iron in the formation of red blood cells, form collagen, help the body to absorb iron, function as an antioxidant, aids in brain development, and promotes healthy immune and nervous system function; food sources include shellfish, nuts, and seeds.

Manganese’s purpose is to aid vitamin K in blood clotting, form sex hormones, function as an antioxidant, promote wound healing, support healthy immune system function, and help in the formation of bone and connective tissue; food sources include nuts, legumes, whole grains, leafy green vegetables. Iodine’s purpose is to produce thyroid hormones, and aids in healthy growth and development; food sources include iodized salt, seafood, dairy products, and eggs. Selenium’s purpose is to function as an antioxidant, support immune system function, and aid in thyroid hormone metabolism; food sources include brazil nuts, fish, brown rice, and eggs.

Molybdenum plays a role in enzyme function and helps to detoxify sulfates in the body; food sources include legumes, nuts, dairy products, and grains. Chromium’s function is to enhance insulin action and aid in the metabolism of carbohydrates, fats, and proteins; food sources include broccoli, grape juice, potatoes, and whole grains. Fluoride’s purpose is to promote dental health by making teeth more resistant to decay and helps in the maintenance of bone structure; food sources include tea, grapes, fish, and fluoridated water.

Water & Herbal Teas

Water is equally important in establishing and maintaining a balanced diet. Our bodies are composed of approximately seventy percent water, highlighting its critical role in our overall health. Water is essential for hydration, which affects everything from skin health to energy levels. Proper hydration helps support body temperature, lubricate joints, and support cellular functions. In addition to hydration, water plays a vital role in digestion and aids in the transportation of nutrients and oxygen to cells, and in the removal of waste products from the body. To ensure optimal health, it is crucial to drink sufficient water daily, complementing the nutrients obtained from a balanced diet.

Herbal teas are another great way to hydrate your body, offering a flavorful and healthful alternative to drinking just water, along with many other additional health benefits herbs offers. Incorporating herbal teas into your daily hydration routine not only helps meet your fluid needs but also enhances your intake of beneficial plant compounds, making it a delightful and nutritious way to stay hydrated. The great thing about having a balanced diet is that you consume whole foods. In this, through the foods you eat, you are able to get all of the proteins, fats, carbohydrates, essential vitamins and minerals, and hydration that your body needs. Which supports your overall health and well-being.

Tips to Create a Balanced Diet

A great way to the start of creating a balanced diet is to assess your nutritional needs. You can do this by analyzing your current diet and deciding what you would like to incorporate based on your health goals, and maybe even monitoring levels through test results with your primary care provider. After analyzing, you can now set your goals on what you would like to achieve through consuming a balanced diet. It is great to start small but also be specific with all of your goals; this ensures higher success in achieving them. Additionally, tracking your progress and adjusting your plan as needed will help you stay on track and make continuous improvements.

Now that you have analyzed where you are and have decided on where to go, you can start to plan your meals, this is one of the best ways to stay on track not only with your health goals but also with your budget because you know what you are going to get and what you are eating by including all food groups as long as you stick to the list. Through the planning of your meals you are also able to incorporate variety, portion control, and balanced macronutrients. In portion control, it is safe to consume three small meals (breakfast, lunch, and dinner) along with two to three small snacks throughout your day to ensure you are fulfilled throughout your day. Plus, portion control is a great way to combat overeating.

Along with the planning of your meals you can create your grocery list as well. I would suggest eating before you go to do any grocery shopping whether physically going to the store or ordering online. This keeps you from straying away from the list and going off budget. If you happen to be shopping in-store, it is great to shop outside of the aisles as this is normally where the processed foods are. If you are concerned about sauces and condiments, there are great recipes to try, and most of the time you already have all of the ingredients needed in-house with the exception of one or two sometimes. If you happen to really need something in the aisles, be sure to read the labels so you can choose the best product for you and be made aware of what you are putting in your body.

Food is also medicine, so it is always best to consume the best and most natural options to ensure optimum health. Cleaning eating is another great addition to consuming a balanced diet, as you lean towards wholesome foods (fruits, vegetables, whole grains, legumes, nuts, seeds, fruit and nut oils, plant protein, or animal protein) and little to no processed foods at all. If you happen to be new to eating a balanced diet with little to no processed foods, it may be different for you, but I can assure you that as you stick to it your taste buds will transition taking a liking and craving more healthier foods.

It is also great to eat at home more, cooking balanced meals at home, that way you know exactly what ingredients are going into your foods, and more than likely your meals will be less in calories as well. Eating more at home is also a great way to practice mindful eating. Mindful eating, sometimes called conscious eating is an approach to meals that focuses on the individuals’ sensual awareness of the food and their experience of the meal. This not only helps you to chew your food more thoroughly to aid in better digestion but it also encourages a sense of gratitude and appreciation for the meal you are eating, enhancing the overall experience.

Sample 3-Day Meal Plan for a Balanced Diet

• Evening Snack: Handful of almonds

Day 2

• Breakfast: Whole grain toast with avocado and a egg or tofu scramble and a small orange

• Morning Snack: Cottage cheese with fruit of choice

• Lunch: Turkey and avocado wrap with whole grain tortilla, spinach, and tomato and a side of baby carrots

• Afternoon Snack: A banana

• Dinner: Baked fish of choice, brown rice, and a side of sautéed asparagus and a small mixed greens side salad with olive oil and lemon dressing

• Evening Snack: A piece of dark chocolate

Day 3

• Breakfast: Smoothie with spinach, frozen berries, banana, and almond milk with a small handful of mixed nuts on the side

• Morning Snack: A pear

• Lunch: Lentil soup with a side of whole grain bread and a small mixed green side salad with cucumbers and tomatoes

• Afternoon Snack: Celery sticks with peanut butter

• Dinner: Stir-fried protein of choice with mixed vegetables and quinoa with a side of steamer broccoli

• Evening Snack: Greek yogurt with a sprinkle of granola

This meal plan ensures a balance of carbohydrates, proteins, healthy fats, vitamins, and minerals throughout the day. Adjust portion sizes and specific foods as needed to meet your personal nutritional requirements and preferences.

Overcoming Challenges

Overcoming challenges in creating and following a balanced diet can be daunting, especially when dealing with a busy schedule, frequent eating out, or budget constraints. One effective strategy for managing a hectic lifestyle is meal prepping. By dedicating a few hours each week to preparing meals in advance, you can ensure you have healthy, balanced options ready to go, reducing the temptation to opt for fast food or unhealthy snacks. Batch cooking and freezing portions can save time and provide nutritious meals even on the busiest days. Additionally, utilizing tools like grocery lists and meal-planning apps can streamline the process and keep you organized.

Eating out often poses a challenge to maintaining a balanced diet, but making mindful choices can help. Go for restaurants that offer healthier options and prioritize dishes that are grilled, baked, or steamed rather than fried. Request dressings and sauces on the side to control portions and avoid extra calories. Many restaurants now provide nutritional information, which can guide you in making better choices. Additionally, don’t hesitate to ask for substitutions, such as replacing fries with a side salad or steamed vegetables.

Budget constraints can also make it difficult to stick to a balanced diet, but with a little creativity and planning, it’s entirely possible. Focus on purchasing whole foods like fruits, vegetables, whole grains, and legumes, which are often more affordable and nutritious than processed foods. Buying in bulk, choosing seasonal produce, and shopping at local farmers’ markets can further reduce costs. Incorporating cost-effective protein sources such as beans, lentils, and eggs can help maintain a nutritious diet without breaking the bank. Planning meals around sales and discounts, as well as using leftovers creatively, can also stretch your food budget while ensuring you continue to eat healthily.

Overall Together

Creating and maintaining a balanced diet is a vital step towards achieving optimal health and well-being. By understanding your nutritional needs and planning your meals accordingly, you can ensure your body receives the necessary nutrients for proper function. Incorporating a variety of food groups, staying hydrated, and being mindful of portion sizes are essential components of a balanced diet. Overcoming challenges such as a busy schedule, eating out, and budget constraints requires planning, creativity, and commitment, but the benefits of a nutritious diet are well worth the effort.

By taking small, manageable steps and setting specific, achievable goals, you can make lasting improvements to your diet and overall health. Remember, consistency is key, and every positive change contributes to your long-term wellness. Embrace the journey towards a balanced diet, and enjoy the enhanced energy, improved mood, and better health that come with nourishing your body properly.