healthy nutrition
|

Balanced Nutrition – The 6 Healthy Diet Fundamentals

ByCvejoski Simeon
  1. What is Nutrition?
  2. Unhealthy Eating Habits
  3. 6 Healthy Diet Fundamentals
    1. Nutrient-Dense Foods
    2. Calorie Tracking
    3. Metabolic Flexibility
    4. Increase Protein
    5. Increase Healthy Fats
    6. Complex Carbs
  4. How to Make Eating Healthier More Practical
    1. 10 Foods
    2. 5 Meals
    3. Meal Prep

Balanced nutrition is about following a few key principles. Creating a healthy diet depends on eating nutrient-dense foods, calorie balance, metabolic flexibility, increasing protein and healthy fats, and choosing complex carbs over refined options. Implementing practical strategies like meal prep, selecting ten staple foods, and mastering five healthy meals makes clean eating sustainable and accessible for everyday life.

What is Nutrition?

Nutrition is nourishment. At its core, nutrition provides the body with essential nutrients – carbohydrates, proteins, fiber, fats, vitamins, minerals, and water, needed to sustain life, promote health, and sustain function.

It is the way food and nutrients influence growth, maintenance and overall functioning, encompassing all the processes (ingestion, digestion, nutrient-transport) the body goes through to create energy.

Why is Nutrition Important?

Human function greatly depends on the fuel it is provided with. Having strong bones, functional brain, working muscles or efficient metabolism all relies on food. Nutrients provide the structural integrity for the body, they represent the source of energy which dictate how we function, feel and age.

What is the Healthiest Diet in the World?

There’s no single healthiest diet, but Mediterranean, traditional Japanese, and Nordic diets consistently show health benefits due to their emphasis on whole foods, lean proteins, healthy fats, and limited processed foods.

What is the golden rule of diet?

The golden rule is balance and moderation – focusing on nutrient-dense whole foods while maintaining appropriate calorie intake for your needs. This way, the body is nourished with nutrients without being in a caloric surplus which leads to weight gain overtime.

What are the 7 things you need in a balanced diet?

  1. Adequate protein
  2. Healthy fats
  3. Complex carbohydrates
  4. Dietary fiber
  5. Essential vitamins
  6. Essential Minerals
  7. Water

How does a food pyramid help individuals eat a healthy diet?

Food pyramids visually guide proper food proportions and variety, showing which foods should form the foundation of your diet (fruits, vegetables, whole grains) and which should be consumed in smaller amounts (fats, sweets).

What does unhealthy eating habits lead to?

Unhealthy eating leads to obesity, metabolic syndrome, type 2 diabetes, cardiovascular disease, inflammation, nutrient deficiencies, reduced immunity, and increased risk of numerous conditions

How does eating unhealthy affect your life?

Unhealthy eating reduces energy levels, impairs cognitive function, causes mood swings, leads to poor sleep, accelerates aging, lowers productivity, increases healthcare costs, and diminishes overall quality of life.

Unhealthy Eating Habits

A large reason behind many health issues and faster aging is a suboptimal diet. The three critical components of eating unhealthy include overeating, eating trans fats or refined carbohydrates. These habits can increase the body’s intolerance to glucose and reduce its metabolic efficiency which impairs energy creation. This starts the loop of fatigue, compromised function, and metabolic dysfunction.

Overeating (calorie surplus)

Overeating is ingesting more calories than expended, which over the long-haul develops numerous health issues like obesity, diabetes, and high blood pressure. It’s clear that gaining excess amount of fat isn’t good for health. People tend to overeat due to a metabolic dysfunction, or inability to create enough energy. Being overweight contributes to a lack of energy due to the metabolic dysfunction that develops over time. Calorie restriction or fasting are some of the best approaches to reset energy metabolism and lose weight.

Eating trans fats

Eating trans fats – beyond an increase in inflammation, bad fats increase insulin resistance, hypertension and bad cholesterol. Trans fats are found in processed foods like frozen pastry, baked goods, deep fried foods, french fries, cookies, margarine, doughnuts, etc. They’re created through an industrial process of shortening and adding hydrogen. (1) (2) (3) Totally excluding trans fats and switching to healthy fats like avocado, olive oil, walnuts, and salmon is generally better for many areas of health.

Eating refined carbohydrates

Eating refined carbohydrates is greatly linked to conditions associated to metabolic syndrome – diabetes, obesity, and metabolic dysfunction. Frequent and high volume consumption of carbohydrates increases glucose variability, characterized by spikes and drops of blood glucose. This is detrimental to metabolic health, leading to numerous issues associated with insulin resistance. (4) (5) Better alternatives are complex carbs like quinoa, brown rice, and lentils. A good alternative for pizza, pasta and dough lovers are whole-grain or whole-wheat versions, to ingest more complex instead of simple carbohydrates.

6 Healthy Diet Fundamentals

How healthy a diet is becomes tricky due to the many factors involved. Essentially, it depends on

  • total amount of calories which play a significant role in energy metabolism
  • the amount of specific macronutrients (proteins, fats, carbs) and their ratio
  • nutrient-density in foods; the presence of micronutrients (vitamins, minerals, antioxidants)
  • meal timing, meal portion and the length of the fasting window

Beyond these, the body is its own vehicle which determines the effects of food. Everyone has different genes that encode different enzymes which greatly affect the way they’d metabolize or utilize specific nutrients.

In the quest to find the optimal diet, we can talk about principles that most nutritionists will likely agree upon. While there are nuances, the large database of research shows a tendency towards better health outcomes following the six fundamentals we are exploring.

Nutrient-Dense Foods

Nutrient-dense foods pack more nutrients per calorie content. Essentially, more vitamins, minerals, antioxidants, and bioactive compounds that support various roles in the body. The quality over quantity is a great analogy comparing nutrient-rich to empty-calorie foods.

Lack of proper nutrition, or nutrient-deficiency is typically achieved by eating empty-calorie foods. This can negatively impact energy, metabolism and metabolic health. The data shows a clear link between ultra-processed foods and an increased risk of metabolic syndrome. (6) (7)

Calorie ≠ calorie. Each calorie has its own function in the body. The more calories one derives from nutrient-rich foods the more value one can extract from it. They’re the building blocks supporting energy production, physiological function, and adaptation. (8) (9)

Some of the most nutrient-rich foods include

  • Vegetables: high in fiber, minerals and antioxidants, low in calories. They support water balance, digestion, and make weight management easier
  • Meat: pack a great amount of quality protein and essential amino-acids or nutrients like Taurine, Leucine, Iron, Zinc, B3 Vitamin, and CLA, essential for muscle growth, regeneration, and anti-aging.
  • Whole Grains: compared to refined carbs, they’re richer in dietary fiber, essential minerals and B-vitamins which improves digestion, metabolic health and energy levels.
  • Olive Oil and Avocado: extra-virgin olive oil is a potent source of antioxidants, particularly oleic acid which has potent anti-inflammatory properties. Avocado the fattiest fruit, packing a good amount of omega 3 and fiber, while adding creamy texture.
  • Eggs & Dairy: quality fat and protein, particularly in eggs which are excellent source of all nine amino-acids. Additionally, eggs are rich in choline and pack important fat-soluble vitamins like vitamin A, D, and E.
  • Berries: out of all the fruits, most anti-aging experts gravitate toward berries. Low-GI and high-fiber make blood sugar management easier. Berries also pack a ton of antioxidants, flavonoids and phytochemicals that play a role in protecting from chronic diseases.
  • Seafood, particularly fatty fish like salmon and mackerel are very high in omega 3’s. These play an important role in brain function, heart health, and provide structural integrity for many organs, while being anti-inflammatory.
  • Nuts and seeds: another food family that pack a lot of plant-based protein while having high amounts of fiber. Walnuts and pecans are amongst the most nutritious, rich in numerous minerals.

Calorie Tracking

Energy balance lies at the heart of healthy eating. Tracking calories is an effective way to gain awareness over the caloric value the food we consume has. It’s advisable that one tracks calories for at least 2 months to understand calorie value. Afterward, eye-balling food can work for most as well.

The proven formula for weight management is calories in vs. calories out. Those unaware of the calorie content seem to be confused about the subsequent weight loss or weight gain that comes as a result of a diet. Tracking calories makes this more explainable.

Since weight management depends on calories, it’s important to gain an edge over calorie tracking. Numerous apps and tools like MyFitnessPal, Cronometer, and Lifesum, can help one track calories, progress, and set specific goals.

Metabolic Flexibility

Metabolic flexibility is about enabling the body to tap into fats for fuel, instead of relying on glucose. It’s the hallmark of healthy metabolism, greatly linked to anti-aging and increased energy levels.

A diet high in refined carbs can impair this flexibility, causing glucose spikes, insulin resistance, and reliance on sugar for energy. Metabolic dysfunction develops as a result, leading to weight gain, obesity and diabetes. (10) (11)

A key strategy to offset this and improve metabolic function is reducing glucose intake. Fasting, carb-cycling or low-carb diets all work by reducing either the total volume, or time-window of glucose ingestion. This activates the metabolic switch, making the body better at energy production, blood sugar stabilization and burning fat. (12) (13) (14) (15) (16)

Since one of the major issues is obesity, this may be the most effective strategy for anti-aging and longevity. Teaching the body to tap into its fat stores and produce energy comes with great metabolic adaptations that tackle the underlying problem of overeating, low energy.

Increase Protein

The trend in nutrition has shifted to prioritizing protein, as scientists understood the role protein plays in metabolism and muscle function. Its impact in longevity is so significant, that most experts recommend strength training and high protein diet more often.

Protein is a vital macronutrient involved in muscle growth, regeneration and hormone production. A sequence of amino acids vital for maintaining muscle function and metabolic health. (17) (18)

Higher protein levels allow muscle protein synthesis. This reduces catabolic activity and muscle breakdown, which leads to a more muscular frame. (19) The muscle is known to be a longevity organ, due to its properties to

  • dispose glucose, stabilizing blood glucose levels
  • maintain movement, mobility and functionality
  • improve brain function, CNS activation and prevent cognitive decline

Amino acids are also essential to maintaining DNA integrity, regulate gene expression, synthesize hormones and support enzyme activity. Proteins support various functions in the body that are essential to sustaining life.

The Recommended Dietary Allowance (RDA) for protein is around 0.8 grams per kilogram of body weight, but for active individuals or those aiming to build muscle, this can increase to 1.2–2.0 grams per kilogram.

Some of the best protein sources

  • Plant proteins: legumes (lentils, chickpeas), mushrooms, quinoa, nuts, seeds, and tofu.
  • Animal proteins: lean meats (chicken, turkey), fish, eggs, and dairy (Greek yogurt, cottage cheese).

Increase Healthy Fats

Fats serve as an alternative source of fuel in case of glucose deprivation. They’re essential in hormone synthesis, brain function and nutrient absorption. Many fat-soluble vitamins like vitamin A, E, D, and K are critical to maintaining bone density, eye health, skin health and absorbing nutrients in the gut.

Among healthy fats, omega 3 fatty acids stand out. Particularly EPA and DHA play a major role in

  • supporting cardiovascular health; lower blood pressure (20) (21) (22) (23)
  • improving lipid profile (increasing HDL, decreasing LDL and TG) (24) (25)
  • preserving cognitive function; aid in brain health (26) (27) (28)
  • support eye health and vision (29) (30)
  • mood regulation, reduction in anxiety and depression (31) (32)

There are three main types of healthy fats:

  • Monounsaturated fats: Found in olive oil, avocados, and almonds, these fats support heart health and reduce bad cholesterol.
  • Polyunsaturated fats: Found in walnuts, flaxseeds, and fatty fish, they provide omega-3 fatty acids that reduce inflammation and promote brain function.
  • Natural saturated fats: Found in coconut oil, eggs, grass-fed butter, quality meat and dairy, these can be part of a balanced diet in moderation.

Complex Carbs

Simple carbs cause high glucose spikes which is detrimental to metabolic function. Swapping to complex carbs is therefore a great strategy to improve glycemic control.

Complex carbohydrates are rich in fiber, which slows down digestion, improves gut microbiota and stabilizes energy levels. Simple carbohydrates are emptier. They provide energy quicker, followed by a crash. This roller coaster of blood glucose is detrimental to long-term health.

Switching to healthier, complex carbohydrates can fix this instability and reduce hunger, making one feel fuller earlier.

Best Complex Carb Sources:

  • Whole grains: quinoa, brown rice, oats, barley, and whole wheat.
  • Starchy vegetables: sweet potatoes, squash, and legumes (lentils, beans).
  • Fruits: berries, apples, and oranges provide energy along with vitamins and fiber.

Tips to Include More Complex Carbs:

  • Swap white rice and bread for brown rice or whole-grain versions.
  • Opt for root vegetables like sweet potatoes as a nutrient-rich carb source.
  • Add legumes to soups, salads, or main dishes for a fiber and protein boost.

Complex carbs support metabolic health, stabilize energy levels, and reduce the risk of insulin resistance when balanced with proteins and healthy fats.

How to Make Eating Healthier More Practical

Various strategies like meal prepping, healthy snack alternatives, or picking a set of healthy staples can make healthy eating much easier. It’s about building a fundamental base our diet relies on. Once we fix the staples, pick our nutrient-dense foods and make cooking, eating and cleaning practical – healthy eating is much more sustainable. Here are three strategies to achieve this.

10 Foods

Picking our top 10 healthy staples is the simplest way to build the foundation of a healthy diet. These can be specific food or food groups such as berries, red meat, eggs, legumes, nuts, leafy vegetables, etc.

One is not limited to ten foods only. It is a flexible schedule which allows swapping foods or food categories based on personal preferences, goals, and needs.

The only task one has is picking 10 nutrient-dense foods or food families to build the base of their diet upon. The goal is to pick foods that pack a ton of quality protein, healthy fats, fiber and micronutrients (vitamins, minerals, and antioxidants) to support healthy function.

A simple example would be

  1. Cruciferous vegetables (brussels sprouts, cauliflower)
  2. Red meat (grass-fed beef, lamb steak)
  3. Berries (blueberries, strawberries, blackberries)
  4. Legumes (black lentils, chickpeas, red kidney beans)
  5. Eggs & dairy (Greek yogurt, organic cheese, whole milk)
  6. Healthy fats (olive oil, avocados, cod liver oil)
  7. Seafood & fatty fish (mackerel, salmon)
  8. Nuts (walnuts, pecans, Brazil nuts)
  9. Low-GI fruits (orange, grapefruit, apples)
  10. Seeds (flaxseeds, chia seeds)

5 Meals

The second step to making a healthy diet practical is to focus on mastering the top 5 meals one eats regularly. Humans are creatures of habit. Most of us don’t consume 100 different meals a year. We tend to gravitate towards ~5 meals we repeat most often.

Based on personal eating habits, preferences and goals set out your 5 most frequently consumed meals. Try to healthifise those five meals with the nutrient-dense foods you’ve picked above.

Here’s three examples

  1. White pasta with ketchup, mayo and processed cheese → turns into whole-grain pasta with avocado, feta, olive oil and homemade pesto
  2. Deep fried chicken wings with french fries → turns into baked chicken thighs and sweet potatoes, topped with oregano and garlic
  3. Processed sugar-packed cereal with milk → turns into a bowl of oatmeal with almond butter, Greek yogurt, cacao and fresh berries

After you figure out the swaps, you’d need about 2-4 weeks of experimenting to nail the recipes to your liking. Then, shopping, cooking, cleaning becomes a breeze.

Novelty isn’t intact because you step into a routine. Same as with exercise. You want to do the most important and effective exercises (squats, bench press, deadlifts) and rarely include an alternative, filler-exercise. So is with nutrition. You want a strong, solid foundation you can add some novelty at weekends or social gatherings.

This makes eating healthy way more practical and sustainable, which is key.

Meal Prep

Meal prepping is preparing your food in advance for the week that comes. This saves a ton of energy, time, and planning associated to healthy eating.

To keep the freshness high, it’s best to cook twice weekly. Surprisingly, once you’re trained, it doesn’t take more than 1-hour in total to make a healthy and delicious meal. All you need is 3 glass containers to store it for later use.

The most practical way that works for most is cooking breakfast manually, or storing elements that are easy to make breakfast from, fast. Then cooking dinner twice weekly for 3 days in advance.

So essentially, you can cook your breakfast in under 20 minutes, with a fresh cup of hot coffee. This can be your salmon and tomato sandwich, your eggs and avocado omelet or your oatmeal bowl with berries and nuts. All-in-all it takes about 15-20 minutes.

Then the prepping you’ve done during the weekend should keep dinner stacked until Wednesday, on which you cook food again, lasting you for up until Saturday.

This way breakfast is taken care of, dinner as well. All one has to consider is buying some healthy snacking alternatives like nuts, fruits and cacao-powered dark chocolate, and the base is fixed. Eating healthier has never been easier.

Similar Posts