What is a balanced diet consist of?
So many nutritionists spend so much time telling us what not to eat and how terrible crash diets are, we just wonder what we should be eating.
I'm pretty confident that we all know what to avoid:
- Trans fats
- saturated fat
- Foods high in sodium
- cholesterol
- Overly processed foods
- White bread and flour
- Products added sugar
to name a few of the offenders on the "No-No" list. And it seems like common sense to see someone eating red meat three times a day and avoid fruits like the plague is not a balanced diet. We all know what a balanced diet is not. So what is a healthy diet really look like?
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The Basic Principles of Healthy Eating
Good nutrition depends on your ability to introduce variety in your diet. Choose a variety of foods from each food group, and obtaining essential elements of each group every day. Contrary to popular belief, a "bad" day of eating will not make immediate havoc on your body, or even negatively affect your weight over the long term. The 24 hour clock is an intellectual invention, the body is in continuity, and an "error" is barely a blip on your radar physics.
The U.S. Department of Agriculture (USDA), following widespread criticism of the food Pyramind introduced in 1992, has established new guidelines in 2005 with the slogan steps toward better health. The revised guidelines provide a healthier approach to eating less based on rules and emphasis on moderation and activity in a perpetual journey to health.
The U.S. Department of Agriculture (USDA), following widespread criticism of the food Pyramind introduced in 1992, has established new guidelines in 2005 with the slogan steps toward better health. The revised guidelines provide a healthier approach to eating less based on rules and emphasis on moderation and activity in a perpetual journey to health.
The Food Groups
Carbohydrates
Ignore the low-carb diet hype. Carbohydrates are your body's main source of fuel, and without it, your muscles begin to atrophy - your body literally digesting itself. Instead of thinking in terms of "good" and "bad" carbs, concentrate on consuming half of your daily carbohydrates in whole grains and high-fiber foods. (See How to Fit More Fiber Into Your Diet.) Almost half of your daily calories should come from carbs. Excellent sources of complex carbohydrates include starchy vegetables like peas, corn, and potatoes, and legumes like beans and lentils.Fruits and Vegetables
The government and agricultural farmers alike have been stressing this food group for years, and for good reason. A third of your diet should consist of fruits and vegetables. Choose plenty of vibrantly colored fruits and green, leafy vegetables for the best nutrition and taste. Eat them fresh, whenever possible. (See: Eating in Season - Spring/Summer and Fall/Winter.)Your next best options are steaming, baking or stir-frying in a little olive oil. Avoid deep frying or extensively boiling, as this robs vegetables of their nutrients and defeats the purpose of eating them!Protein
Protein is essential to the functioning of the human body, but it is easy to overindulge. So much of the stereotypical American diet consists of red meat, it leaves little room for other important sources, such as seafood, nuts and seeds, and poultry. Try to vary your protein intake, based on what you enjoy eating, and pick lean cuts of meat and fish. Bake instead of frying, like in these easy oven-fried chicken recipes.Dairy
Dairy is another good source of protein, and its right to a seperate group has long been debated. If you enjoy milk, cheese, and yogurt, include these in your daily routine. If not, be sure to take in enough calcium and vitamin d through other sources, like fresh spinach. Nowadays, even the lactose intolerant can enjoy dairy with a few simple tips."Other"
This section of the old 1992 food pyramid was accompanied by the infamous warning "use sparingly." Do not obsess over removing fats and sugars from your diet, but be mindful of your intake. This does not mean buying "reduced-fat" everything. It simply takes into account the fats and sugars that are built into the other food groups, and reminds us not to overdo the extras. For quick, easy fat-free indulgences you don't have to stress over, try these cookies and other desserts.Remember, you don't have to sacrifice balanced meals in these tough economic times. Check out my tips for How to lose weight
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