What is a balanced diet?

At the moment there is a large array of diets and ways of eating that promise to make you into your best self, ranging from paleo, vegan/vegetarian, whole30, keto to detoxing, juicing or fasting and I am sure this is not all of them. How are you meant to determine which one is the best and is there really a need to be following such strict diets?

Now it is clear that all of these diets put an individual into a calorie deficient (the amount of food you are consuming is less than what your body requires). This inherently causes weight loss as the body is required to use the energy (fat) that is being stored within the body. Of course, with such a range of diets there are numerous different benefits. However, if weight loss is your goal than any of these diets will do the job {see here for tips on weight loss}. But could there be an ‘easier’ and better way to reaching such a goal and living a healthylifestyle? I believe so. Many of these diets, complicate the basics of nutrition and restrict many components and/or food groups. I believe a healthy diet should contain a moderate amount of all food groups (yes, that includes carbohydrates!!). Every individual is different, therefore, what works for you may be completely different to someone else. However, it is clear that mostly everyone benefits from a large array of fruit and vegetables, whole grains, dairy and high-quality protein sources. It is also clear that you are able to lose weight and/or build muscle while consuming a range of these food sources.

Now it is clear that all of these diets put an individual into a calorie deficient (the amount of food you are consuming is less than what your body requires). This inherently causes weight loss as the body is required to use the energy (fat) that is being stored within the body. Of course, with such a range of diets there are numerous different benefits. However, if weight loss is your goal than any of these diets will do the job {see here for tips on weight loss}. But could there be an ‘easier’ and better way to reaching such a goal and living a healthylifestyle? I believe so. Many of these diets, complicate the basics of nutrition and restrict many components and/or food groups. I believe a healthy diet should contain a moderate amount of all food groups (yes, that includes carbohydrates!!). Every individual is different, therefore, what works for you may be completely different to someone else. However, it is clear that mostly everyone benefits from a large array of fruit and vegetables, whole grains, dairy and high-quality protein sources. It is also clear that you are able to lose weight and/or build muscle while consuming a range of these food sources.

“EVERY INDIVIDUAL IS DIFFERENT, THEREFORE, WHAT WORKS FOR YOU MAY BE COMPLETELY DIFFERENT TO SOMEONE ELSE.”

As a general rule of thumb and an easy way of monitoring what you are eating, I recommend the healthy plate model. The healthy eating plate model splits up a plate to make sure that you have a balanced plate at every meal which in the long term, create an overall balanced diet. The plate is split into four areas of different sizes that should contain a section for healthy protein, fruit, vegetables and whole grains.

• Make 1/2 of your plate fruit and vegetables: Try to include a large range of different colours and variety
• Make 1/4 of your plate healthy protein: Try to include options that are lean and of high quality. This includes fish, chicken, nuts and legumes.
• Make 1/4 of your plate whole grains: Aim to include wholegrain products such as bread, pasta, rice and other grain alternatives.

I also believe that dairy and healthy fats have an important part in a balanced diet. Healthy fats include options like olive oil, seed oils, nut oils and even though avocado is technically a fruit it also provides a high amount of good quality fats. There are many dairy options which include yoghurt, milk (milk alternatives are only a good source of dairy if they have been fortified) and cheeses. I also highly recommend limiting but not eliminating the amount of butter and saturated fats which can be found in foods that have been deep fried or the fat cuttings from meat as there are very limited benefits of eating such foods and over time can cause an array of health complications. 

I understand that eating healthy is not always possible and sometimes you feel like something less nutritious. This is totally ok! One meal will not make you “unhealthy” nor will eating one salad a week make you “healthy”. Just remember everything in moderation is the key to a balanced healthy lifestyle.