Do you feel overwhelmed when you’re trying to understand and plan balanced diet components? A balanced diet is not a diet. Think of it as a series of lifestyle choices.
The importance and benefits of balanced diet components are tremendous! When you eat foods that meet your nutritional requirements each day the results are less cravings, increased energy, vibrant health and radiant skin.
Balanced diet components can also help you handle stress better. How? Stress.org.co.uk tells us, “One of the main issues with stress is that it can cause unhealthy eating habits. This applies mainly to people who are always on the go and lead a busy lifestyle. People that fall into this category often endure large amounts of stress and have no time to fit a balanced nutrition around their busy schedule. Additionally, stress makes the body crave foods that are high in fats and sugars. This flaw in eating, in time will inflict a greater stress on the body, plus other problems that pose a threat to your physical and mental health”
Let's look at some basics for revamping your eating habits. Berkeley wellness gives 14 great ways to plan your balanced diet components, including:
Pick Whole Real Food
Real food is the true foundation of balanced diet components. You will find little to no nutrition in processed or fake foods. In fact these types of food-like products can do the body harm over time. You may not feel it instantly when you eat it but over time, with repeated meals week after week and year after year it will take its toll. Illness, lethargy, high blood pressure and even type 2 diabetes can occur. Something as simple as the right food choices can help you avoid them all.
Variety is Key
Consuming a variety of food will give you the best chance for balanced diet components. No single food group can cover our nutritional needs. Our bodies crave taste, texture, color and smell. Don’t expect taking a supplement will make up for lack of proper balanced diet components. Dr. Eliseo Guallar, a professor of epidemiology at the Johns Hopkins Bloomberg School of Public Health, says, “"We believe that it's clear that vitamins are not working.” Do yourself a favor and eat your nutrients in their whole form and not in supplement form.
Be mindful of portion consumption. Try using lunch sized plates for your meals so you aren't tempted to overfill them. It tricks the mind, and the tummy, that you are eating more than you really are. Most any food can be part of a healthy eating lifestyle as long as portions are kept moderate. Plate contrast is helpful too. White plates can show off the contrast of your food while dull colored plates and busy patterns leave your eyes less satisfied as well as your belly.
Nature's bounty of colorful vegetables and fruit are very important when selecting your balanced diet components. They not only contain fiber, vitamins and minerals but a whole host of micronutrients and phytochemicals which are bioactive compounds in plants that give our bodies antioxidants.
Whole grains not only give our bodies' fast fuel and fiber but they are loaded with B vitamins and essential minerals like magnesium, iron and selenium. Skip the white flour, white rice and added white sugar. Always choose whole grain products. Fortunately they are widely available and taste great!
Fat is Your Friend
If you're still avoiding fat or eating the wrong types of fat you are doing your body a disservice. Healthy oils and fats are key in your balanced diet components. Sources like fish, avocado, nuts and seeds and even oils like flaxseed, olive, sesame seed and rice bran can provide your body with benefits like reduced heart disease risk, less inflammation, less joint pain and healthy smooth skin. Some studies have even shown healthy fats fight symptoms of depression. If you have the blues it may be diet related.
Simple ways to make balanced diet components a habit:
Think about adopting meatless Mondays into your week. Start off with two Mondays per month for your balanced diet components goal.
Keep it simple with this infographic from Harvard Medical School. You can eyeball a healthy eating plate so your balanced diet components are portioned correctly.
Always choose fruit for a sweet craving instead of processed treats, cookies, cakes and candies. Fruit is nature’s candy!
Keep healthy choices in easy reach. Fruits and vegetables are beautiful! Keep you fruitbowl stocked and cut up your favorite produce and store it in clear containers so you can easily see it each time you open your fridge.
To see how your current health stacks up and for tips on what you can do better take the WizeLife Health Quiz.