Building a Balanced & Sustainable Diet

"Show me a person's diet and I will tell you their future."

“Diet” can be seen as a toxic word, however I am not referring to the latest diet trend or restricting certain food groups, but rather the overall nutrition that you provide your body with. In a world where social media and diet culture bombard us with conflicting information, it's important to focus on the fundamentals of nutrition.

I, too, have experimented with various diets, from being a carb/sugar addict to trying keto and paleo, but I now understand the importance of a balanced diet that caters to my body's needs. The food you eat has a significant impact on your overall well-being and affects every function of your body. What you consume today shapes your health in the next 10-20 years and beyond, as deficiencies and inflammation don't occur overnight. 


Every meal presents an opportunity to nourish and care for your body, which serves as your vessel and home. Remember, you only have one body, and it deserves to be cherished and nurtured.

To gain a deeper understanding of our body's unique dietary requirements, it's important to take a step back and focus on the basics. By paying attention to our body's signals and observing which foods make us feel our best, we can simplify our approach to nutrition.

MACRONUTRIENTS

Let’s get started with the basics by looking at macronutrients, such as protein, fats, carbohydrates, and fibre. To keep things simple, we will consider these first when building the foundations of our healthy diet.

Protein

Protein is a crucial nutrient that supports many important functions in our body. It is composed of amino acids, which serve as the building blocks for cells, tissues, and organs.

Animal-based sources of protein, also known as "complete protein," contain all nine essential amino acids that our body cannot produce on its own. These sources include beef, lamb, chicken, eggs, and dairy. 

Plant-based sources of protein, known as "incomplete protein," typically do not contain all nine essential amino acids. However, by combining different plant-based sources, it is still possible to obtain all the essential amino acids. Examples of plant-based sources of protein include legumes, beans, lentils, nuts, and seeds. It's important to note that plant-based protein may have lower bioavailability and absorption compared to animal-based sources.


Functions of protein

  • Builds and repairs tissues

  • Produce enzymes, sex and mood hormones and antibodies

  • Important to maintain healthy skin, hair and nails

  • Helping our liver detox substances

  • Supporting our liver function

  • Supporting muscle growth, development and recovery


Carbohydrates

Carbohydrates, commonly referred to as "carbs," play a vital role in providing energy to our cells, tissues, and organs, even before protein and fat. Rather than being afraid of carbs, it is important to understand which types of carbohydrates are beneficial for our bodies.

Carbs are broken down into glucose, which is then used by our cells to produce ATP, the primary energy currency of the body. Foods that are rich in carbohydrates are often high in fiber, which is important for maintaining healthy bowel function and feeding the microflora that contribute to a healthy immune system.

However, it's important to keep in mind that not all carbohydrates are created equal. Complex carbohydrates, such as those found in sourdough, fruits, and vegetables, are a better choice than refined carbohydrates found in sugary snacks and processed foods.

Fats

Let's begin by acknowledging that fats are essential for the body. Fats are commonly demonized from old research that claimed saturated fat causes heart disease. Studies have disproven the diet-heart hypothesis, which claimed that dietary saturated fat increases cholesterol levels and leads to coronary heart disease. The simple fact is dietary saturated fat does not increase blood levels of cholesterol and cause CHD.

Consuming a balanced diet that includes healthy fats is important for maintaining a healthy brain, satiated tummy, happy glowing skin, and proper sex hormone production, among other benefits. 

Just like all foods, not all fats are made equal. It is important to choose natural occurring fats over processed options such as margarine, canola oil, vegetable oils, and blended spreads, as they can create harmful trans fats that increase inflammation in the body.

Some easy sources of healthy fats include:

  • Avocado, raw nuts (such as cashews, walnuts, almonds, and Brazil nuts)

  • Raw seeds (such as pepitas, sunflower seeds, flax seeds, and hemp seeds)

  • Oily cold water fish (like tuna, salmon, mackerel, and sardines)

  • Extra Virgin Olive Oil (EVOO), Coconut Oil & Grass Fed Butter

To ensure a healthy and balanced diet, it is crucial to include a variety of healthy fats, carbohydrates, and proteins with each meal. In addition, it is also essential to consider micronutrients, such as vitamins and minerals, by consuming a diverse range of foods. 

The more colors and variety of foods we consume, the more likely we are to obtain essential micronutrients required for optimal health. By nourishing our bodies with a balanced and sustainable diet, we can ensure a healthy and thriving future.

MICRONUTRIENTS

With the basics of a balanced diet in place, it's time to focus on the micronutrients - vitamins and minerals that play vital roles in our bodies. There are a plethora of these nutrients, each with its own unique benefits and properties. To ensure we get a diverse range of micro nutrients, it's important to aim for 10-20 different foods in our daily diet, while including a variety of colours. By doing so, we can guarantee that we're getting a wide range of vitamins and minerals from whole foods.

Here are some ideas for different coloured foods:

Red: Cabbage, onion, raspberries, strawberries, tomatoes, watermelon, radish, capsicum, chilli

Orange: Sweet potato, carrot, pumpkin, cantaloupe, orange, papaya, mandarine

Yellow: Squash, banana, lemon, yellow capsicum, grapefruit, pineapple

Green: Spinach, kale, apples, zucchini, cucumber, silverbeet, broccoli, asparagus, beans, peas, pears, celery, kiwi fruit

Purple: Cabbage, beetroot, blackberries, grapes, eggplant

White: Onion, garlic, leek, parsnip, cauliflower

Remember, a healthy diet is all about including a variety of foods rather than cutting them out. The healthy foods mentioned above can replace less desirable options such as sugary processed foods, packaged snacks, and meals heavy in wheat and processed dairy.

If you're interested in creating a personalised diet that's tailored to your unique body and health circumstances, please book a session with me.

Previous
Previous

Pathogen & Parasite Die-Off: Managing Detox Side-Effects

Next
Next

Frittata