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An unbalanced diet, cutting out any food group or not eating enough or too much of a certain food group will lead to unbalance within the body, causing illness. Eating too much carbs and fats, for example, may lead to weight gain and digestive problems, like constipation, perhaps even an overgrowth of candida and obesity.
The food pyramid is a great way to visualise the array of foods and their quantities that you should be eating. For example, carbohydrates are not all bad as they satisfy our appetites and produce glucose to help with energy output but the quality and quantity of carbohydrates make all the difference.
Fats over the years have also been given a bad rap but once again, quality counts for example – avocado on toast vs fried foods. Fats should not form the bulk of our eating but they are responsible for healthy skin and good heart health.
Protein is important and we need it for growth and repairs to our systems, they also contain various vitamins and minerals.
Fruits and vegetables are a great source of vitamins, fibre and protein. They are an easy, readily available snack in between meals too. Fibre is an important part of our diets as it prevents constipation and reduces the risk of bowel cancer. The soluble fibre we get from our fruits and veggies also feed the beneficial bacteria in our gut, this in turn builds a stronger immune system. Other benefits of fruits and vegetable are that they are anti-inflammatory, antioxidant and anti-aging, immune boosting and detoxifying. Our supermarkets and farmers would battle to keep up with the demand if people really grasped this.
It is always best to prepare your own food, being careful not to add too much salt or sugar. In summer months it is good to have salad, eating your veggies raw. It takes some getting used to but eventually veggies and fruit taste so sweet, they really are delicious. If cooking vegetables, cook them for the shortest time possible to retain their food value.
The introduction of more herbs, whether fresh or dried, to your meals will be of great benefit to you and your family, be sure to check out our article about culinary herbs and their amazing benefits. Herbs are a great way to add flavour and boost health.
The following is an example of balanced eating for a day:
Breakfast | Snack | Lunch | Snack | Dinner |
Smoothie with fresh herbs like mint to start the day with energy. OR 2 Egg Omelette with cooked mushrooms and tomato. Add fresh herbs like parsley and chives. OR Cooked oats topped with sliced banana, sprinkled with cinnamon, linseed and sunflower seeds. | Sliced green apple sprinkled with cinnamon. OR Carrot sticks with a hummus dip. OR A handful of raw almonds. | A large green salad with a chicken breast, cooked with sage and garlic. OR Large tuna salad with cucumber, onion and tomato. OR Brown rice salad with a boiled egg, steamed broccoli, drizzled with lemon and chopped chives. | Yoghurt with a handful of blueberries. OR Carrot and celery sticks with a cottage cheese dip. OR 2 brown rice cakes topped with almond butter, sprinkled with cinnamon. | Grilled fish with garlic spinach/kale/nettle. OR Spicy chicken breast served with sweet potato mash, green salad drizzled with olive oil and balsamic vinegar. OR Grilled steak with black pepper crust, roasted cauliflower and green salad or steamed mixed vegetables. |
Get into the habit of not eating in front of the TV, be mindful of chewing thoroughly.
I do not advocate dieting as it is never something that can be adhered to long term. It is far better to change your lifestyle for long-term health and vitality.
Great tips, articles, product information and more. Working towards a greater state of holistic health.
