What constitutes a healthy diet?

We are constantly bombarded with the slogan – “eat a balanced diet”, but what constitutes a balanced diet? Some people believe if they vary their diet from day to day this constitutes a balanced diet. Others believe they need to eat a lot of protein that is needed for growth and muscle building, but nothing could be further from the truth.

Protein, although essential to live, is actually required in less quantities than most people consume in a day. It is not the quantity of protein that is crucial to live it is the quality or better, its completeness. The other misconception that exists is that most people believe 100g of meat also constitutes 100g of protein. Meat is a complete tissue, so the greater part of its weight is accounted for by water and quite a high percentage of what remains is accounted for by fat and other non-protein constituents. As a result a common figure for the protein content of meat is 20%. Protein when broken down by chemical reactions in the body consists of amino acids and a nitrogen molecule. There are 21 amino acids of which depending on which text book you read, 8 are essential to live. That means these 8 amino acids have to be taken in through our food as they cannot be made by the body itself. In much the same way as animals produce their own Vitamin C and humans have to take it in through their diet. Protein is found in meat products as well as in vegetables. Animal protein tends to be more complete than plant protein. It is therefore easier to get the full complement of amino acids from a meat based diet than a plant based diet. However, a meat based diet has other drawbacks that would be too long to go into here at this point. Therefore, in order to get the most out of a plant based diet is to combine at least two plant proteins in every meal to ensure the full complement of essential amino acids. Plant proteins can be obtained from beans (except green beans) and soya. At this point it may be interesting to note to the reader, in particular people interested in sports, that the digestion of protein requires a high degree of cellular energy, than it actually creates. Therefore keeping protein to a lower level can increase your energy levels and make this available for other activities.

The other essential ingredients in our diet are carbohydrates. To create a healthy diet it is important to take in a large amount of non-refined carbohydrates, like potatoes, rice and vegetables. Refined carbohydrates, like any sugar, in particular white sugar, honey and molasses, are detrimental to health and rob the body of vital nutrients.

And lastly the much cursed fat. It is not the fat itself but the type of fat which makes it either toxic or detrimental to health or health supporting and nourishing. The basic rule applies any fat that has changed its form through a manufacturing process is unhealthy for the body. Furthermore, the influence of heat, air and light deteriorates fat. As fat is also essential to live in particular Omega 3, 6 and 9. It is important that we do not omit fat from our diet but rather strive to achieve a balance. Too much is currently consumed of Omega 6 fats (Sunflower, Corn and Safflower Oil) creating an imbalance and a shortage of Omega 3 in the diet, which can be seen by illnesses such as arthritis and other inflammatory body conditions. Good sources of Omega 3 are Hemp, Flax and Rape Seed Oil. Preferably in dark bottles kept in the refrigerator.

Therefore in conclusion to eat a balanced, high energy diet consume 30% protein, 40% carbohydrates and not more than 30% fat.

• Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables). At least nine portions of fruit and vegetables each day.
• Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.
• Choose fiber-rich fruits, vegetables, and whole grains often.
• Choose and prepare foods and beverages with little added sugars or caloric sweeteners.
• Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.
• Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.
• Keep alcohol intake to a minimum
• Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.

Article written by

Christa Graves – BANT, EMBODY

DN Med, Dip Iridol, Reiki Master, Magnified Healing Master Teacher

www.forbetterhealth.co.uk