A natural balanced diet is one that provides all the essential nutrients, vitamins, and minerals that your body needs to function properly. A natural balanced diet is also one that avoids processed foods, artificial additives, refined sugars, trans fats and excess salt. A natural balanced diet can have many benefits for your health, such as:
- Improving your immune system and preventing infections
- Enhancing your energy levels and mood
- Supporting your digestion and metabolism
- Maintaining your weight and preventing obesity
- Reducing your risk of chronic diseases, such as diabetes, heart disease and cancer
- Promoting your skin, hair and nail health
- Boosting your brain function and memory
How to follow a natural balanced diet
A natural balanced diet is based on whole foods that come from nature, such as fruits, vegetables, grains, nuts, seeds, legumes, eggs, dairy, fish, and lean meats. A natural balanced diet also includes healthy fats, such as olive oil, avocado and nuts, and limits saturated fats, such as butter, cheese, and red meat. A natural balanced diet also emphasizes hydration, by drinking plenty of water and herbal teas, and avoiding sugary drinks, alcohol, and caffeine.
A natural balanced diet can be adapted to your personal preferences, needs and goals. However, a general guideline is to follow the plate method, which divides your plate into four sections:
- Half of your plate should be filled with colorful vegetables and fruits, which provide fiber, antioxidants, and phytochemicals
- A quarter of your plate should be filled with whole grains or starchy vegetables, such as brown rice, quinoa, oats, potatoes, or sweet potatoes, which provide complex carbohydrates and B vitamins
- A quarter of your plate should be filled with protein-rich foods, such as eggs, fish, chicken, turkey, or tofu, which provide amino acids and iron
- A small amount of healthy fats should be added to your plate, such as olive oil, nuts, seeds, or avocado, which provide essential fatty acids and vitamin E
You can also add some dairy products or alternatives to your diet, such as milk, yogurt, or cheese (preferably low-fat), which provide calcium and protein. You can also enjoy some treats occasionally, such as dark chocolate or dried fruits (in moderation), which provide antioxidants and minerals.
A natural balanced diet is not only about what you eat but also how you eat. Some tips to improve your eating habits are:
- Eat mindfully and slowly, paying attention to your hunger and fullness cues
- Chew your food well and savor the flavors and textures
- Avoid distractions while eating, such as TV or phone
- Plan your meals ahead and cook at home more often
- Use herbs and spices to add flavor and variety to your dishes
- Eat a rainbow of colors every day to get a range of nutrients
- Eat more plant-based foods and less animal products
- Eat more fermented foods or probiotics to support your gut health
- Eat more omega-3 fatty acids to reduce inflammation
- Eat more fiber to improve your digestion and lower cholesterol
A natural balanced diet is not a restrictive or boring diet. It is a flexible and enjoyable way of eating that nourishes your body and mind. By following a natural balanced diet, you can improve your health and well-being in the long term.