balanced diet for a balanced life
The one theme I strive to live by is balance: balanced mindset, balanced work life, and most importantly a balanced diet. For many years I fluctuated between restriction and overeating, oftentimes cutting out total food groups in hopes it would fix all my "problems". I would ignore signs from my body and hold on to a predetermined set of rules that I somehow decided was the only way to eat. A life of restriction will eventually lead to overeating or sickness because your body needs various macro and micro nutrients to thrive. You will function best when you eat a multitude of colors, textures, protein and fat sources, and variety of vegetables. While you may discover that you need to completely avoid certain groups -i.e. gluten or dairy- the important part is that you need to find what works for you! Below are the general guidelines I follow to feel fit, happy, and balanced.
Include the three macronutrient groups at each meal.After experimenting for years with different macro nutrient levels (low carb, low-fat, vegetarian, etc.) I found that I truly feel my best when I balance the three. When I cut out all fat, my hair and skin suffered, I was never nutritionally satisfied, and I was anxious all the time. When I ate low carb, it wreaked havoc on my digestion and I had no energy to even last the whole day. Do not be afraid of any of the macro groups! Your body will thrive when it knows it is properly fed and your workouts will be fueled when you are eating sufficient carbs. My basic template in building a plate is a serving size of protein (around the size of your fist), a serving of starchy carbs (sweet potato, fruit, rice), a serving of green vegetables, and a tablespoon of fat to cook and flavor it all. Protein is crucial for healthy hair and skin, healthy carbohydrates give us energy, and the right fat sources keep us full and satisfied between meals. Eat them all together to feel energized and excited for life.
Eat the rainbow! Vary your vegetables.Now that you know the importance of balancing your macronutrients, it is just as crucial to balance micronutrients the vitamins and minerals found in plant matter. While protein and carbs fuel our bodies, vitamins provide the proper fuel for our cells. Dark leafy greens are incredibly nutrient dense and I include a serving of these daily. I aim for a variety of green vegetables as well as colorful seasonal ones such as squash, tomatoes, purple sweet potatoes, and the list goes on! I like to go to the farmers market and see what catches my eye to cook for the week. Local produce is best because it is in season and at the peak of its nutrient levels. Have fun incorporating a variety of vegetables and save yourself from food boredom
Switch up your protein and fats.
Now that you know how to vary your veggies, you can now focus on how to mix up your protein and fat intake. I find that when many people start a clean eating journey they solely stick to chicken breast and egg whites. But the truth is we need the nutrients from red meat, seafood, eggs, and poultry. I aim to eat around 3-4 servings of seafood a week which is rich in nutrients that benefit skin and hair health. Red meat which was frowned upon for so long is actually one of the top sources of key vitamins that help us to function our best. So experiment with different cuts of meat, new sources of fish, and be sure to include farm fresh eggs and you are on your way! Healthy fat from both animal and plant sources are amazing sources of vitamins and keep us satisfied between meals. I like to do higher temperature cooking with more stable fats such as ghee and coconut oil. I then turn to plant oils such as olive and avocado to flavor salads and use in sauces. Don't fear fat and aim to use different sources in your cooking for more delicious meals.
Know how to come back from over-indulging.As with any healthy way of living, mindset and mental health are just as important. No amount of clean eating can fix a constant stressed out mental state-trust me I've been there. So in my journey to find balance I find it's okay to not be dogmatic in your eating. Sure you can commit to eat clean and care about your food but it's just as important to let yourself enjoy food. I think it's so important to let ourselves try new foods and even those "banned" ones every once in a while. You will learn how to relax around food and realize it's just that...food! See how your body feels from it and you can decide if you want to keep enjoying it. Above all if you do decide to indulge, just know that you can quickly bounce back and return to your clean eating philosophy at the next meal. Be confident in your decisions and feel empowered about your health.
The topic of balance is vast and can mean many different things to an individual but it's important we find what it means for ourselves. Eating clean, reducing stress, and being active is a way of life. It won't be perfect, we will mess up, but when we have the power to forgive ourselves and move forward we will truly live our best lives. Find your balance and honor your health, your quality of life will thank you for it.