How to balance your diet for better health?

Protein: the building block

Protein is an essential element for maintaining and repairing muscles, tissues, and organs. It is made up of amino acids, which serve as the building blocks for muscle development and also play a crucial role in producing neurotransmitters such as serotonin, dopamine, and norepinephrine. These neurotransmitters significantly impact mood regulation, motivation, and the stress response. Additionally, protein is involved in the production of enzymes, hormones, and antibodies.

How to balance protein intake

• Daily Requirement: The World Health Organization recommends a minimum intake of 0.8 grams of protein per kilogram of body weight per day. However, if you engage in regular physical activity, your protein requirements can range from 1.2 to 2.0 grams per kilogram.

• Diverse Sources: Incorporate various protein sources into your meals such as

  • Lean meats (chicken, turkey, lean cuts of beef)

  • Fish and seafood

  • Eggs

  • Yogurts

  • Legumes (beans, lentils, chickpeas)

Fats: essential for brain health

Fats are vital for our health, especially for brain function, as they make up about 60% of the brain's dry mass. They are essential for the absorption of fat-soluble vitamins (A, D, E, and K) and are crucial components of cell membranes, supporting proper cell structure and function. Additionally, fats play a key role in hormone production.

Certain fats, particularly omega-3 fatty acids, are critical for brain development, cognitive function, and emotional well-being. They also help reduce inflammation in the body. Unfortunately, the typical Western diet often includes processed foods that are high in omega-6 fatty acids but lacking in omega-3s, which can contribute to the development of cardiovascular and autoimmune diseases. That's why it's important to pay attention to what types of fats we consume.

How to balance fat intake

• Focus on Unsaturated Fats: Aim to eat mostly unsaturated fats, such as:

  • Monounsaturated fats (avocado, olive oil, nuts)

  • Polyunsaturated fats (fish, flaxseed, walnuts)

• Include Omega-3 Sources: Add sources of omega-3 fatty acids to your diet (e.g., fatty fish like salmon, flaxseed, and walnuts)

• Avoid Trans Fats: Steer clear of trans fats found in partially hydrogenated oils.

Carbohydrates: the body's primary energy source

Carbohydrates are broken down into glucose, which serves as the body's primary energy source. They come in two main forms: simple carbohydrates (sugars) and complex carbohydrates (starches and fiber).

How to Balance Carbohydrate Intake

• Opt for Complex Carbs: Choose complex carbohydrates, such as whole grains, legumes, and vegetables, to help maintain stable blood sugar levels.

• Reduce Added Sugars: Limit intake of added sugars and refined grains found in sweets and sugary drinks.

• Pair Your Carbs: Combine carbohydrates with proteins and healthy fats in meals to promote satiety and balanced blood sugar levels.

• Eat more vegetables: Aim to eat vegetables in every meal. It not only adds essential nutrients and fiber to your diet but also helps you feel full, reducing the likelihood of overeating.

• When you can instead of:

  • White Rice → choose Brown Rice, Buckwheat, or Millet

  • White Bread → choose Whole Grain Bread

  • Sugary Cereals → choose Oatmeal or Whole Grain Cereal

  • Regular Pasta → choose Whole Wheat Pasta

  • Sugary Snacks → choose Fresh Fruits or Nuts

Balancing your diet is a dynamic process that involves incorporating a variety of foods from each food group. By prioritizing protein, healthy fats, complex carbohydrates, and a diverse range of fruits and vegetables, you can enhance your overall health, boost your mood, and reduce the risk of chronic diseases.