As humans, we require certain vitamins, minerals, and nutrients to function at our highest. But, how do we know if we’re getting those nutrients? For many of us, it seems unrealistic to count and measure every portion of food we eat, so is there a way around that?
Whether you’re looking to lose weight, bulk up, or maintain your good health, proper nutrition pays a key role. It is my belief that we don’t need to get crazy counting, weighing, and focusing on the numbers. By eating a well balanced diet, you will achieve the adequate nutrition your body needs.
So what do I mean by a well balanced diet?
A well balanced diet consists of macronutrients, which are proteins, fats, and complex carbohydrates, and micronutrients, which are vitamins and minerals.
To know if you’re eating enough, I would strive to include each of those categories in every meal. Eat slowly, and enjoy every bite. Once you’ve finished, wait 20 minutes, and if you’re still truly hungry, have more. When we listen closely to our bodies, it will tell us what it needs.
To help you build your plate, I’ve made a list of some foods in each category to keep you nourished and satisfied.
Protein
- pasture raised eggs
- free range chicken
- wild caught salmon
- nuts: walnuts, almonds, cashews, brazil nuts, pistachios, hazelnuts, pine nuts, macadamia
- seeds: sunflower, flax, chia, sesame
- seitan
- tofu
- greek yogurt (if your body tolerates dairy)
Fat
- healthy oils: avocado, olive, coconut, flaxseed, walnut
- avocado
- olives (rinse to remove excess salt)
- nut butters
- nuts + seeds
- ghee (clarified butter – 100% milk fat, no water or protein)
Carbohydrates
- sweet potatoes/yams
- oatmeal
- brown rice
- beans
- lentils
- quinoa
- vegetables: beets, butternut squash, pumpkin, corn
- fruit: banana, pineapple, apple, mango, cantaloupe, raisins, dates, goji berries
Micronutrients
- greens: boy choy, spinach, kale, watercress, swiss chard, arugula, lettuce
- seaweed
- garlic
- shellfish
- berries: strawberries, blackberries, blueberries
- eggs
- dark chocolate
- broccoli
- cauliflower
- cabbage
- carrots
- parsnips
- squash: butternut, acorn, spaghetti
- asparagus
- zucchini
- cucumber
- peppers
- mushrooms
The main message that I hope you’ve taken away from this is that a well balanced diet doesn’t have to be complicated or stressful. The equation is quite simple. Eat mainly whole foods from the earth, mostly plants, and include a diversity of colors and textures. Eat until you’re satisfied, and if you’re always feeling hungry, consider upping your macronutrient profile. Another thing to keep in mind is your activity level. The more you burn, the more your body will need to replenish its fuel.
If you’ve enjoyed this read, please share with a friend you’d like to bring on your wellness journey! Having a support system and accountability partner will help you stick to your goals and inspire even more action.
If you’re having trouble picking an accountability partner, look no further. I was hoping you’d ask… 😉 I will be your guide on the side and let you take center stage. Head to my website to get started ASAP!
With love & appreciation,
Brittany
Brittany Molloy 
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