Many people think they eat well, but how do you know? Can you be sure your diet is truly balanced?
Let’s break it down and explore what does eating right mean.
What Does Eating Right Mean?
First, a balanced diet refers to providing your body with all the nutrients it needs to function well. This means getting the right mix of macronutrients—carbohydrates, proteins, and fats—as well as micronutrients – vitamins, minerals, and other nutrients.
The key is variety. Eating the same few foods every day might feel healthy, but it may leave you missing essential nutrients.
What Does Eating Right Mean? A balanced diet that includes:
- Fruits and Vegetables: Start your day with several pieces of different colored fruit. Different colors of fruits and vegetables represent different micronutrients and other much-needed nutrients. At lunch and dinner, aim for at least half to three-fourths of your plate to be raw and cooked, colorful produce. This ensures you get plenty of vitamins, minerals, and fiber.
- Proteins: Try eating more and a wider variety of beans! Beans are full of unrefined carbs. Muscle cells and brains thrive on these – when consumed in their natural state (unprocessed). The high fiber content also helps you to feel more full and not have as many food cravings. And they have additional anti-cancer benefits! Proteins provide the building blocks your body needs for muscle and tissue repair. Make proteins a fourth of your plate.
- Whole Grains: Choose brown rice, quinoa, oatmeal, or whole-grain bread instead of refined grains to get more fiber and nutrients. Use these sparingly.
- Healthy Fats: Avocados, nuts, and seeds are excellent options but use sparingly. Be careful with oils! Did you know oil is 100% fat? Olive oil does contain antioxidants and small amounts of vitamins E and K, but I would personally rather save calories and get all that from my food. You can always saute your food in water and season with all kinds of spices, onions, etc. for a healthier option.
Are You Eating as Well as You Think? What Does Eating Right Mean?
It’s easy to assume you’re eating well if you’re not indulging in junk food regularly, but there are common pitfalls:
- Too much processed food: Even “healthy” packaged snacks can be high in sugar, sodium, or unhealthy fats. Check the labels and aim for 0 or very low sugar and not more than 1,000 mg of sodium.
- Skipping key food groups: Do you avoid carbs or fats entirely? Missing out on these can affect your energy levels and overall health.
- Lack of variety: Eating the same meals every day/week might lead to nutrient gaps.
What Does Eating Right Mean? Enter GBOMBS!
GBOMBS is an acronym for some of the most nutrient-dense foods you can eat:
- Greens: Leafy greens like spinach, kale, and broccoli are packed with vitamins, minerals, and antioxidants that support overall health.
- Beans: These are an excellent source of plant-based protein, fiber, and complex carbs to keep you full and energized.
- Onions: Onions, garlic, and leeks contain compounds that support your immune system and gut health.
- Mushrooms: Rich in antioxidants and immune-boosting properties, mushrooms are a fantastic addition to any meal.
- Berries: These sweet treats are loaded with antioxidants and vitamins that protect your cells and support brain health.
- Seeds: Flaxseeds, chia seeds, and sunflower seeds provide healthy fats, protein, and important minerals like magnesium.
How to Build Your Balanced Plate
- Start with a base of leafy greens and add colorful vegetables.
- Include a source of lean protein or plant-based options like beans.
- Add a serving of whole grains or starchy vegetables like sweet potatoes.
- Sprinkle seeds or nuts on top for crunch and healthy fats.
- Finish with a side of berries or fruit for a sweet, nutritious treat.
By focusing on variety and nutrient-rich foods like GBOMBS, you can feel confident that your diet is balanced and nourishing for your body. Ready to make your plate healthier? Start adding these power-packed foods today!
Ready to take action?
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