As citizens of this world and non-consenting members of the diet culture-y pool that we all swim in, putting together meals and snacks with what we might think of as the components of a balanced diet can feel overwhelming at times. It’s incredibly hard to put aside everything that we have heard throughout our lifetimes about food, health, and nutrition in favor of listening to what our own bodies are telling us.
Rest assured that while it is tough, especially if you’re just beginning to shift your thinking, it is not impossible. And I would even venture to say that it is one of the most worthwhile and radical pursuits that you can embark on as an eater.
Table of Contents
What You’ll Find Ahead re: Components of a Balanced Diet:
- Practical advice for putting together meals that will satisfy you
- A formula for assembling a tasty, filling snack
- Permission to give your body what it is craving
What you Won’t Find Ahead RE Components of a Balanced Diet:
- Specific instructions telling you what to eat – I am not you and you are not me!
- Demonization of specific foods or ingredients
- The 3 evil Ds: Dogma, dos, don’ts
So as you read on, remember that this post is providing you with a series of suggestions to help you best fuel yourself so that you can focus on the most important things that you are doing throughout your day. When we are hungry, unsatisfied, or focusing too much of our energy on what we should be eating, we certainly do not have the energy to fully show up in the world the way that we want to.
What have you dedicated your life to? You might be focused on loving and actively supporting your family members. Maybe you’re also in healthcare and you are putting your energy towards helping others heal. Or you could be serving your community in quite literally any other capacity.
The way I see things, I’ve dedicated a portion of my life to studying nutrition. Nutrition professionals spend time and resources focusing on, well, nutrition. This means that you do not have to do the same. Because ultimately, any extra time that you spend worrying about food is time taken away from your purpose.
A “Healthy” Eating Pattern
There is truly no one diet, pattern of eating, or meal plan that can be deemed objectively “healthy”; that is up to you in terms of what you need, how different foods make you feel, and what you enjoy.
Foods that may support one person’s health may be detrimental to that of another’s. We would never suggest that someone with a gluten intolerance eat whole wheat bread just because there is research that suggests that whole wheat is health promoting. I wouldn’t want someone with severe IBS due to a sorbitol sensitivity to eat avocado just because it is having its moment in the wellness world.
Is whole wheat a great source of vitamins, minerals, fiber, and carbohydrates? Yes. Are avocados full of delicious, beneficial fats? Also yes. Does this mean that these singular foods necessarily make up the components of a healthy eating pattern? Absolutely not.
Ultimately, nutrition is so much more personal than any oversimplified recommendations that you will see in magazines and online will have you believe. The good news? By keeping just a few basic principles in mind, you can get into a groove that feels supportive for your own unique body.
My Simple Guide to the Components of a Balanced Diet
Notice that I will not be providing specific quantities or measurements here because everybody’s needs are going to be different. Fill up your plate and eat what you want, leave what you do not.
If you want to make something from this list of ideas but you don’t like one of the ingredients, feel confident knowing that you can and should make a swap. Substitutions can easily be made; for example, if you are lactose intolerant or simply want to avoid dairy, use non-dairy cheese and milk. If you hate bananas, replace them with another fruit.
Think of meal and snack times as moments that you are setting aside for yourself to sit, be calm, and reconnect with your body on an otherwise busy and stimulating day. Additionally, try your best to feed yourself consistently throughout the day and avoid depriving yourself. Remember: we can’t do what we are meant to do without properly fueling our bodies. Alright, here we go.
Breakfast
First things first! If you’ve got busy mornings and early afternoons, it might help you to start your day with a combination of carbs, protein, fat and fiber so that you can focus on whatever needs your attention. Some ideas:
- Slices of toast with nut or seed butter, side of yogurt with berries (fresh or frozen)
- Oatmeal or cereal with some chia seeds, sliced banana and nut or seed butter
- Tortilla wrap with spinach, eggs, cheese, side of orange slices
When it comes to caffeine, the most current research suggests that moderate coffee consumption (three to five 8-ounce cups per day, or up to 400 mg per day of caffeine) can absolutely be incorporated into health-promoting eating patterns.
For some more ideas, take a look at my collection of breakfast recipes!
Lunches
Next let’s tackle lunch. Lunch, or any meals and snacks eaten around the time that we typically consider to be lunchtime, gets you through what is usually a busy part of your day. Again, an easy way to ensure that you’re satisfying yourself is to put together a meal with carbs, protein, fat and fiber. Here are some ideas:
- Peanut butter & banana sandwich, cheese squares or cheese stick, sliced carrots/bell peppers/cucumbers with hummus
- Sandwich or wrap filled with protein of choice and veggies/fun sauces, piece of fruit, side of chips/crackers
- Grain bowl – grains (quinoa, rice, faro, etc.), vegetables of choice (roasted broccoli, cauliflower, carrots, zucchini, eggplant, onion, quite literally anything you like), avocado and/or cheese as a source of fat, sauce of choice (could be pesto, tahini, buffalo sauce, whatever!), fresh greens, drizzle with olive oil
Snacks
No rules here (are you sensing a pattern?). Snacks can and should be eaten whenever you feel hungry. Hunger symptoms are not always felt in your belly; sometimes they can appear in the form of dizziness, difficulty focusing, fatigue, feelings of indifference, and anxiety. Some of us need to eat every 2-3 hours to keep our blood sugar stable and our brains working properly.
- Crackers with peanut butter
- Any and all fruits
- Sliced vegetables with hummus or any other type of dip
- Popcorn, chips, etc. – easily grabbed carbs <3
- Cookies with milk
- Anything else that is easy to grab
Dinners
Alright you’ve made it to dinner – once again, aim for a variety of macronutrients so that you can round out your day and go to sleep without feeling hungry. Ideas:
- Simple stir fry – rice, a protein (try tofu, seitan, tempeh, or beans if you’d like to get more into plants), veggies (like broccoli, bell peppers, carrots, mushrooms, etc.) tossed with soy sauce, oil, sriracha, any spices and herbs you like.
- Pasta with red sauce, ground meat or meat replacement (I really like this Gardein one), parmesan cheese, side salad with plenty of greens and dressing
- Tacos with your protein of choice, avocado, greens of choice, tomatoes, cheese, hot sauce, greek yogurt or sour cream
Desserts
Are the spice of life. A dessert can be whatever you want it to be. Post-dinner snacks are normal and encouraged. It can be harder to fall asleep when we feel hungry.
No more demonizing eating something sweet after your meals. If you want it, enjoy it.
