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foodmind, body & soul

How to have a Healthy Balanced Diet

June 12, 2017

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A balanced diet is important because your organs and tissues need proper nutrition to work effectively.

 

Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance.

Much like a morning isn’t complete without a proper cup of coffee, your exercise routine can do little without a diet plan as its trusty sidekick. Think of food as your fuel – your body and your mind will run only as smoothly as you allow them with proper nutrition.

With the growing hype around complex dieting regimes, people seem to forget those few simple principles of healthy eating, which are in fact the only guidelines you need for tailoring your own perfect menu.

Stay Educated

How to have a Healthy Balanced Diet 1

You don’t need to become a walking encyclopedia of food facts to have enough information about healthy eating habits.

It’s enough to know the basics, learn how to read the labels and count your calories, educate yourself on the main aspects of how our body works, and keep your dinner plate versatile.

The same goes for listening to your body because no expert can pinpoint what your preferred meal times are, how much of each macro-nutrient your body requires, how often you should eat, or how much water you should drink – It’s up to you to discover your “sweet spot”.

Stock up on fruits, veggies, whole grains, Nuts & Seeds

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A plant-focused diet is a dream-come-true for fitness enthusiasts and a perfect basis for anyone who wishes to lose or maintain a healthy weight, improve their immunity and provide their body with all the macro and micro-nutrients through food.

They are low in calories, but teeming with healthy fibre, vitamins and minerals, so they will improve your digestion, feed the friendly bacteria in your gut, help you stay resilient and serve as an ideal addition to every meal, plus a reliable snack.

You can mix and match between raw, steamed, cooked, and baked veggies, while fresh, frozen and dried fruits are your best choice, and smoothies are excellent for in-between meals.

Lean Protein

How to have a Healthy Balanced Diet 2

If you’re an omnivore, then you can further enrich your meals with healthy, lean proteins, such as chicken or turkey, grass-fed beef, or even some fatty salmon. A healthy adult needs approximately 1g of protein per 1 kg of body weight, which will make up about 35-40% of your diet.

There are plant sources of protein as well, such as lentils, chia seeds, beans, and in case you can eat dairy, milk, yoghurt and all sorts of cheeses (especially cottage cheese) are all packed with protein.

Remember that they are known as the building blocks of life, so don’t shy away from a healthy protein intake, especially if you lead an active lifestyle.

Healthy Fats

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Despite their bad image, healthy fats should actually make up for a significant portion of your meals. 

However, instead of consuming trans-fats found in fried foods, the essential fatty acids such as omega-3 and omega-6 can be found in whole eggs, avocados, full-fat dairy, coconut and olive oil, among many others.

Keep in mind how you store and prepare these ingredients – your jar of Nutiva Organic Virgin coconut oil can be safely stored in your pantry, although it may become liquid at high temperatures, while olive oil shouldn’t be used for cooking.

Try Vegan Options

How to have a Healthy Balanced Diet 3

Switching out your regular meals for vegan options at least once a week is a wonderful way of packing a tonne of nutrients into your diet, as well as trying new foods!

If you’ve never tried vegan options before, check out chriskitchen.com.au for meal inspiration.

Going vegan, even if only for one day a week can help cram in loads of vitamins that you may be missing elsewhere in your diet. Not only that, but it drastically helps the environment!

Steer clear of Processed Foods

How to have a Healthy Balanced Diet 3

This food category has a bad rap for numerous good reasons.

Processed foods have been linked to obesity, chronic diseases such as diabetes, and cardiovascular issues, to name a few. 

They are far from nutritious, they are borderline addictive which leads to those insatiable cravings, and they are teeming with added sugars and artificial ingredients to boost their flavour.

Think sodas, store-bought cookies and salty snacks everyone is crazy about. Other than being calorie-dense, there is nothing healthy your body can obtain from those foods.

Supplement Wisely

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For busy bees who need an extra health boost for a complete diet, you can include various supplements to make up for what you cannot obtain from food.

Various vitamin and mineral deficiencies can be resolved with high-quality supplements, while you can also use delicious meal replacements to prevent even the most hectic days from affecting your nutrient intake.

Although you shouldn’t rely on these options daily, they can serve as a practical, time-saving choice until you replenish your grocery stocks.

How to have a Healthy Balanced Diet 5

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#flashback | This was one of my very favourite pho #flashback | This was one of my very favourite photoshoots I did with @tullylovesaphoto. I felt free, confident, sexy, strong & I had belief in myself that I could be just as good as any top influencer/blogger. But a year after that photo session, my ongoing battle with severe anxiety became excruciatingly worse over time. I lost all belief, my self confidence disappeared, I started to hate the way I looked & I started to hide from friends, family & the world... to be honest I felt like walking away & giving up my blog and IG; I thought no one would care & I'm not good at what I do anyway... but I stayed.

It's been a long journey to get back. I'm not completely there 100% but I am making slow baby steps. I take each day as it comes. Some days are good & I think, "the Queen is back!" but then something can trigger me & I am back to panicking, hyperventilating, negative thoughts, and just wanting to hide. The difference this time is I don't want to walk away. I want to come back & do/show what I love. 

And that is fashion, skincare, photoshoots, striking a pose ha-ha!! doing my car karaoke sessions, and so much more- just being me. I hope you all can be patient, and stay with me. A butterfly is re-emerging 🦋 #butterfly #mentalhealthsupport #anxietysucks
Mood // Be like @naomi, just be confident ❣ . . Mood // Be like @naomi, just be confident ❣
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Long long weekend self care ✔ . . . . #selfcare Long long weekend self care ✔
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Mood I'm feeling '70s disco 🕺#disco #discofeve Mood  I'm feeling '70s disco 🕺#disco #discofever #70sfashion #70sstyle 
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#mentalhealthsupport Remember, its OK (and a must #mentalhealthsupport  Remember, its OK (and a must) to take some "time out" for yourself. Your soul, your heart, your spirit needs to be rejuventated, cleansed, healed & energised. Take a break, take  the time.
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It's been a long time since I did an outfit shot & It's been a long time since I did an outfit shot & many of you know I suffer terribly from severe anxiety & depression. And for the past year, my self-esteem, self-confidence, self-belief has bungee jumped severely way way WAY downnnnnnnn low...!

I am at a constant inner war battle within myself, and my self worth. But today is the first step forward doing an outfit shot. 

Do I like this photo or outfit? Meh! 🤔 I am showing me in this present moment. A vulnerable, fragile and insecure me but one who is slowly, desperately: trying. And by doing that, I'm actually empowering my spirit & soul. By TRYING. I'm not, and will not allow my mental health issues to define, me. 

So, once upon a time I only wanted to show only the good photos that I liked to be shown on my blog/social media... I was afraid to show (reveal) my human flaws, my icky shots when I felt shitty, ugly, old(er), bloated, fragile (mental health) moments. Not anymore.

Today I make a conscious decision to show what the day is really like for me. In all its beauty: the good, the bad and the (OMG what was she thinking) ugly; but in all its glory. Its a positive day.

Outfit: turtle neck jumper from Kmart Australia , cargo tartan pants & knee high boots from PrettyLittleThing.com, handbag from Salvos Stores 

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