How- to create a well-balanced and maintainable diet

How To Create A Well-Balanced and Maintainable Diet

Food fuels our bodies. We need food to keep us energized and living. As a former student-athlete, I never learned how to fuel my body correctly while I was playing. After I graduated, I continued to eat like an athlete but not work out as much. Guess where that got me? I gained 15 pounds, lacked energy, and lacked confidence in my own skin.

I eventually found a program that helped me learn how to fuel my body daily with good nutrition, the right portions, and at the right time.

I learned how lean protein is used to build muscles.

I learned that good carbohydrates give us energy.

I learned good fats help eliminate and flush out the bad fats.

Once I started learning how these work with my body- Hello!- complete transformation of my body and my confidence.  

If we can learn the basics of a well-balanced and maintainable diet, then we will have a good foundation for a healthy lifestyle!

A well-balanced and maintainable diet contains a variety of nutrient-dense foods: lean protein, fruits/vegetables, healthy fats, complex carbohydrates and lots of water! (All while limiting consumption of saturated fat, sodium and added sugars.)

All food and drinks that have calories are composed of a few basic nutrients, also known as out macronutrients: carbohydrates, protein and fat. Calories from them are important because they provide our body with ENERGY!

Understanding where your nutrients come from (protein, fat or carb), and the amount you are consuming, is important to maintain good health and offers sustainable benefits.


Let’s take closer look into those three macronutrients, as they are majority of our body’s fuel and energy:  

Carbohydrates: Good or Bad? Contrary to popular belief not all carbohydrates are bad. Foods that are complex carbohydrates help our body create glucose, which is our body’s main source of energy!

NOTE: Depending on your goals, aim to eat no more than 30g of carbohydrates per meal.

Example of good carbohydrates:

  • Beans

  • Lentils

  • Oatmeal

  • Potato (any kind)

  • Quinoa

  • Whole grains (bread, cereal, Pasta)

Protein: Building blocks of muscles. Protein also provides a variety of many important nutrients our body needs and secondary source for energy when there are limited source of carbohydrates.

NOTE: If we can eat about 25-30g of protein three times a day, with healthy snacks as needed, we will reduce weight, keep it off and increase lean muscle.

Examples of lean protein:

  • Chicken breast

  • Eggs (whole egg or egg whites

  • Ground beef (>=93% lean)

  • Ground turkey (>=93% lean)

  • Lean fish (tilapia, red snapper, cod)

  • Salmon

  • Tuna (Fresh or packed in water)

  • Turkey breast

Healthy Fats: Good fats help get rid of bad fats in our body. They also are essential to give our body energy and to support cell growth. Healthy fats also help our body absorb some nutrients and produce important hormones, too.

NOTE: Look for monounsaturated and polyunsaturated fats. These types of fats are healthy in moderation.

Examples of healthy fats:

  • Avocado

  • Nut butter (no added sugar, oil or salt)

  • Nuts or seeds (raw or roasted)

  • Oil (extra virgin olive, canola, sunflower, flaxseed, coconut

80% of our success happens when we fuel our bodies correctly with the proper food. This is why knowing how to create a well-balanced and maintainable diet is the most essential part of living a healthy lifestyle and getting results. 


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Jessie Christensen

Healthy lifestyle coach for women to help create a lifestyle of happy & healthy! Read more...


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