How To Create A Well-Balanced and Maintainable Diet (Part 1)

How-To Create A Well-Balanced and Maintainable Diet

Part 1

In Part 1 we are going to go over the essential foundation of a healthy diet, macronutrients, micronutrients.

We have a lot to cover today so let’s jump right in!

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

ALL food in general can be split up into three categories called “macronutrients”: protein, carbohydrates, and fats. These are the three food types you get your calories and energy from. 

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 and helps plan out your day. 

1. PROTEINS: Building blocks of muscles. Protein also helps to build up, maintain and repair our muscles, joints, bones, cells, organs, skin, hair and brains. Protein also helps fill you up when eating.

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.

Lean, high-quality animal meats OR legumes (if vegetarian/vegan) are great sources for Protein.

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

2. 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)

  • Fruits and veggies

3. 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

MICRONUTRIENTS: essential elements required for humans in small quantities throughout life to orchestrate a range of physiological functions to maintain health. AKA: ALL your vitamins and minerals!

There are a variety of vitamins and minerals our body needs and some of the best places to get them are from the whole-food macronutrients I mentioned above. However, high-quality supplements are also a great way to get your micronutrients. 

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. 

Coming up next week Part II: The difference between whole foods vs. processed foods and portion sizes.

Where are my on-the-go, busy living life women at? I have a few questions just for you!

1. Are you tired at the end of the day and the last thing you want to think about is... dinner?

2. Are you tired of ordering out, or grabbing something after a busy day only to feel even more weighted down from the choice in food?

I know what it's like when all you want to do at the end of the day is grab something easy. (Hello, Chickfila!)

I also know what it's like to throw all your goals out the window because hunger is on your mind and convenience is definitely at the top! .

That's exactly WHY I've decided to create a 14, easy, waist-friendly, and under 20 minutes recipe book! Yep, you read that right...under 20 minutes (or less!)

And the best part? It's completely FREE.

If you're a busy woman on the go like me, I know you'll appreciate these recipes that will not only save you time at the end of the day, but will leave you feeling closer towards your health goals.

--->>> Simply use the link below to download!

Here's to saving time, eating delicious food, and to not compromising our health!

Enjoy friend!

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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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