Balanced Diet

My philosophy when giving nutrition advice to anyone is that we maintain a healthy balance of all the macros (carbohydrates, fats, and proteins). Our body needs each type of macronutrient, and often fad diets and certain nutrition theories, have people cutting out one of these nutrients from the diet almost completely (e.g., keto, paleo, low-fat diet, etc.). Most fad diets are unsustainable for this reason- because your body runs best when there is a healthy balance of all three macros. However, the distribution of these macronutrients will be based on your body type and daily physical activity/exercise regimen. The important factor when considering balance is also the quality of the nutrients you are consuming. For example, when you consume carbs, are they from unrefined sources such as vegetables and whole grains, or are they from foods made from refined flour (bread, pasta, etc.)? Same for fats; are you consuming high amounts of saturated fats, such as from butter, full-fat protein, etc., or are you making sure to eat foods that are low in saturated fat, such as monounsaturated and polyunsaturated oils and lower-fat protein sources? Higher fat doesn’t necessarily mean unhealthy depending on the type of food, but rather that it should be consumed in moderation, especially if your goals are to lose weight and you are fairly sedentary. Another very important quality factor to consider is whether the foods you are eating are highly processed or not. High processing of food affects the level of nutrients in the food, and its’ ability to properly break down in the gut and through the body. Choosing whole food options over highly processed, regardless of saturated fat content and refined carbohydrates, is most important when determining the quality of the foods/macros you want to be consuming.

Through this week try to make sure you incorporate healthy portions of unrefined carbohydrates, as well as unsaturated fats and proteins.