Why Eat Healthy? - The Importance of a Balanced Diet

Why Eat Healthy? - The Importance of a Balanced Diet

Introduction

Eating a balanced diet is essential to getting good nutrition for your body. It’s a major part of a healthy lifestyle. By eating a well-balanced diet, you can build a strong foundation for good health, by controlling body weight and preventing chronic diseases (like heart disease and cancer). Nutrients found in foods support your day-to-day activities, protect cells from environmental damage, and repair cellular damage that might occur. Proteins in meat and some plants rebuild injured tissues, fats and carbohydrates fuel the body, and vitamins and minerals function in support of bodily processes like digestion. 


What does a good diet look like?

Canada’s food guide recommends having plenty of vegetables, whole grain foods and some protein every day with lots of water. There are frequent updates made to the food guide, but generally a balanced diet on minimally processed foods is ideal.  Meanwhile, the recommended servings from the American Heart Association below can be used as a meal-plan basis:

 

  • 5 servings of veggies
  • 4 servings of fruits
  • 3-6 servings of whole grains
  • 3 servings dairy
  • 1-2 servings protein
  • 3 tbsp oils 

 

Of course, everyone’s nutritional needs are different. A bodybuilder’s diet will look drastically different from the average office worker’s. Using the recommended servings is only a start to finding your body’s nutritional needs.


Ways to begin a healthy diet?

Rather than quit your favorite treats cold turkey, making gradual changes is a much more sustainable and realistic strategy in the long term. Try making smaller goals each week, the following are a few good examples to incorporate:

 

  • Substitute water for high-calorie, sugary drinks
  • Select lean meats instead of fatty cuts
  • Choose whole grain products instead of refined grains
  • Eat more fresh fruits and veggies rather than canned or pre-cooked ones, include them in each meal
  • Replace highly processed foods with homemade options
  • Steam or boil foods rather than fry them

 

There are also many great recipes online to experiment with new foods. Cooking at home can be a fun experience with the family as well. 


Eating healthy when you’re busy

Staying conscientious of the foods you eat on a busy schedule can be difficult. Although the idea of fast food may be appealing, there are ways to incorporate healthy foods into your meals.

 

  1. Meal plan ahead and meal prep on the weekends. This way you can set aside time to cook and eat food while staying conscious of the nutritious value of foods
  2. Eat more fresh fruits and veggies. Not only is it quick to wash and prepare, it also contributes to your daily servings of vegetables
  3. Set reminders for yourself of when to eat. Sometimes we can get so caught up with a task, we forget to eat. Setting an alarm can help you replenish and take a quick break. Moreover, having a consistent eating schedule will contribute to a good lifestyle in the long run.
  4. Drink plenty of water. Take water breaks and use this chance to walk around before sitting down and working again
  5. Pack your own snacks ahead of time. It helps balance nutrition and save money
  6. Choose healthier choices when eating out. Find dishes that contain mostly veggies, whole grains and lean protein. 

 


Eating on a budget

While on a budget, eating healthy may sound like a tall order, but there are many tips and tricks that can benefit your nutrition. 

 

  1. Make a grocery list and stick to it. Plan your budget ahead of time to avoid unexpected expenses and impulse buys.
  2. Stock up on products that are on sale. This helps you save money and time, and you can freeze them for future use. 
  3. Buy fruits and veggies that are in season. Generally, these foods are cheaper than those that are out of season. 
  4. Go for plant based proteins. They are less pricey than meats and contribute to a cleaner and more healthy diet.
  5. Buy less highly processed foods. Pre-prepared meals can be expensive. Spending some time at home to make food is an excellent way to bond with family and friends.
  6. Reduce salt intake by preparing food at home. Pre-packaged foods are often full of additives and salt. Home-made food is often more nutritious and contain less sodium than what you find in a grocery store aisle. 

 


What are some nutritional supplements?

Even when we are careful about our diets, our bodies may need supplements. Taking multivitamins is a good way to ensure we obtain the daily nutrients we need to keep ourselves healthy. 

 

  1. QUEST® SUPER ONCE A DAY TIME-RELEASED
    1. Quest® Super Once A Day Time Release Multiple Vitamins and Chelated Minerals is a premier multivitamin and mineral formula that provides megadose nutrition in a single tablet. The time release format gives a continuous supply of nutrients, assuring maximum utilization of each ingredient. This supplement contains a complete spectrum of essential vitamins and easily absorbed amino acid-chelated minerals in a formula that also maximizes bioavailability and physiological bioactivity of the nutrients. 
  2. QUEST® ADULT CHEWABLE MULTIVITAMIN
    1. Quest Adult Chewable Multivitamin is a superior multivitamin and mineral supplement for those who have trouble swallowing large tablets, and yet are still looking for a quality multivitamin. These delicious cranberry and raspberry flavoured tablets provide all the essential antioxidants, vitamins, and minerals necessary to support a typical, adult lifestyle.

 


Where can I find more information?

Sources