They say, ‘you are what you eat’… and there’s a lot of truth to it. Everything you eat affects how your body functions. Combined with regular exercise, eating a well-balanced diet helps keep you healthy, lowers your risk of numerous chronic health conditions, helps support your immune system, and maintain a healthy weight.
Your body’s specific needs will depend on various factors including age, gender and physical activity, and will change over the course of your life. However, there are a few basic principles that make up a typical balanced meal that is a great starting point for most people.
Enjoy A Wide Variety Of Nutritious Foods As They All Do Different Things.
- Protein: Essential for growing, repairing and building body tissues and cells. Needed to produce hormones and enzymes.
Healthy examples include: Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans.
- Carbohydrates: The primary fuel for the brain and body, and a good source of fibre.
Healthy examples include: Oats, rice, rye, barley, millet, quinoa, wholegrain breads and corn.
- Vegetables and Fruits: The main source of vitamins and minerals.
Healthy examples include: Broccoli, spinach, mushrooms, peas, carrots, and pumpkin.
- Dairy: A good source of protein and calcium.
Healthy examples include: Milk, greek/natural yogurt, hard cheeses like cheddar.
- Fats: Insulates the body, protects organs, and is required for hormone production and fat-soluble vitamins A, D, E & K. Essential and unsaturated fats omega-3 and omega-6 lower the risk of heart disease, and reduce inflammation.
Healthy examples include: Fatty fish like salmon, nuts, seeds, avocado and olive oil.
What Does A Balanced Meal Look Like?
Ideally, you want your meal plate to be made up of…
- ½ vegetables
- ¼ protein foods
- ¼ complex carbohydrates
- A small portion of your meal can include dairy and fats like example oil, butter, cheese and cream.
Eva’s Top Trainer Tips
Switching to a healthy diet doesn’t have to be an all or nothing proposition.
You don’t have to be perfect, you don’t have to completely eliminate foods you enjoy, and you don’t have to change everything all at once.
When it comes to nutrition, it’s important to look at the big picture, rather than stressing over every single meal we consume.
Life isn’t perfect, and not every meal is going to be perfectly balanced… and that’s okay.
It’s what we do consistently and regularly that really counts.
Just like one exercise session isn’t going to make you fit, one “bad” meal isn’t going to make you overweight or unhealthy.
So rather than aiming for perfection or trying to follow a rigid diet plan, use this guide as a tool to help take the stress out of healthy eating, so that you can enjoy all the positive things that come from eating a well balanced diet like feeling great, having more energy, improving your health, and boosting your mood.
And if you find the idea of making dietary changes daunting, or have experienced the frustration of “failing” when it comes to implementing healthier eating, fitness and lifestyle habits, visit http://konquerfitness.com.au/registration-form/ and let’s get you the body, health and fitness you’ve always wanted.