Let's do away with the myth right off the bat: there is no one-size-fits-all approach to a healthy diet! That's right folks, we have all been victims of the ‘miracle diet’ marketing or the ‘superfood’ hype in one way or another. It's hard not to be when fitness magazines and weight-loss programs are constantly singing praises of the latest food or diet trend that promises miraculous results. I'm Madeline, here to bust these myths wide open and present to you what a healthy diet really looks like.
A healthy diet is all about balance. No, I'm not talking about performing acrobatics while you eat, so hold off on those handstand techniques you've been perfecting. What I mean is, your diet should contain an appropriate balance of carbohydrates, proteins, and fats – all of which are essential nutrients needed by our bodies. Carbohydrates provide us with immediate energy, proteins help you repair and rebuild tissues, and fats, contrary to popular belief, are necessary for nutrient absorption, nerve transmission, and maintaining cell integrity. As much fun as it would be to live on ice cream, we need to include all these components in our diet in balanced proportions.
Beyond balance, variety and moderation are the key spices for a healthy diet stew. Consuming a variety of foods ensures you are getting all the necessary vitamins and minerals. Directing you back to the time when my friends dared me to live on fried rice for an entire week, let’s just say it was a week of incessant hunger, lack of energy, and overall discomfort. This experiment, though rather foolish, taught me the importance of a varied diet. Moderation, on the other hand, helps prevent overindulgence in any one particular food item or nutrient. Trust me, too much of anything, even the healthy stuff, can take a toll on our health.
In the realm of healthy eating, fruits and vegetables are your knights in shining armour. They are mother nature's multi-vitamins, packed with antioxidants, dietary fibre, and a host of nutrients that help combat various diseases and build immunity. And don't they just jazz up your meals with their rainbow colours? Fresh, frozen, canned, or dried - they're all good for you. Just remember, the darker the colour, the richer the nutritional content, so don’t shy away from those purple cabbage and beetroot recipes!
Ditch those refined grain products and enter the whole grain game! Whole grains are nutrient powerhouses, providing you with much-needed fibre, protein, B vitamins, and other vital nutrients. Did you know that they also help control blood sugar levels and lower cholesterol? Even the sceptical boyfriend of mine couldn't deny the benefits of my whole wheat bread over his usual white loaf. Plus, they come in an array of options- from oats to brown rice, quinoa, and millets. So, if you haven’t already, it's time to go whole.
Not all proteins are created equal, so it’s important to choose wisely. The two main sources of protein are animal sources and plant sources. Animal proteins like lean meats, fish, and eggs as well as plant proteins sources like beans, lentils and tofu all have their unique bits of goodness, but moderation is key. Oh, and speaking of proteins, remember, if someone says, "I survived solely on protein shakes for weight loss.", don't take it to heart. Getting your proteins from whole foods provides additional nutrients that help you maintain a lean, strong, and healthy life.
You heard it right, folks. We're busting another myth here. Fats are essential for our body, but the trick lies in choosing the healthy over the unhealthy ones. Keep an eye out for unsaturated fats found in olive oil, nuts, and avocados while avoiding saturated or trans fats often lurking in processed foods. Fats help our body absorb vitamins A, D and E, and are crucial for our brain health. Sorry to burst your bubble here, but no, eating a whole tub of butter is still not advisable.
You might think, "Ah, hydration, everyone knows about that, right?". Yet, we still too often overlook this crucial aspect of our diet. 6-8 glasses of water a day is a simple rule we all know but seldom follow. Staying adequately hydrated aids in digestion, nutrients absorption, maintains skin health, and so much more. So, remember to sip on water regularly, not just when you’re feeling thirsty. On one sunny Perth day, I challenged myself to finish eight glasses of water, and believe it or not, I loved the glow it added to my skin. So, go ahead, chug that water!
In conclusion, a healthy diet is not about restricting foods but focusing on a variety of nutrient-dense options that are balanced and moderated. It's about making better choices and creating healthy eating habits that fit into your lifestyle. Eating healthy doesn't mean you can never indulge in your favourite dessert. It's about understanding what works best for your body and knowing how to balance indulgences with nutrition.
Written by Madeline Sterling
View all posts by: Madeline Sterling