balanced nutrition for overall health
The foods we consume impact the health and balance of our entire body, fueling and balancing the complex systems and functions within. The micro and macronutrients and plant-based chemicals we get from food nourish our organs, tissues, and glands (which produce our hormones). This is why having variety in nutrition is essential — to ensure that you are getting a balance of every vital nutrient!
Keep reading to learn more about the importance of nutrition for hormonal and overall health, the Mediterranean way of eating, a bit on food quality, and some tips for creating balanced meals.
It’s pretty SAD…
As a Harvard Medical School publishing states: “As a nation, we aren't eating as if our hearts and health depended on what we put into our stomachs.”
The Standard American Diet (SAD) is the primary diet of our Western societies. As its acronym suggests, it is pretty sad….
This way of eating consists mainly of the following:
Ultra-processed foods
low-quality nutrition
Low-fat diets
Lots of trans fats - these are industrially manufactured and highly inflammatory fats that are made by adding hydrogen into vegetable oils
high red meat intake - too much red meat can increase estrogen levels to harmful amounts in women
imbalanced ratio of omega-6 to omega-3 essential fatty acids (too much omega-6) - both of these fats are essential for the proper function of our bodies. They are supposed to be consumed in a 1:1 ratio, but today, many people consume them in a ratio of about 20:1
harmfully high levels of omega 6 come from vegetable oils (canola, grapeseed, corn, soybean, cottonseed, sesame, peanut, and generic vegetable oil), margarine, most fast/packaged foods, and commercially raised meat, poultry, and eggs.
I will do a blog on EFA’s soon!
Frequently eating out - the quality of food and the cooking experience is sacrificed
I don’t say this to cause shame to anyone. I just want to bring attention to the fact that our bodies are not meant to eat this way, literally — our bodies cannot even digest or process some of the common artificial ingredients in food today! Consequently, SAD is causing many health problems and chronic diseases in today’s society that are mostly preventable.
I hope that I can help educate people so that every individual can make more informed decisions regarding nutrition in the future.
If you don’t know where to start with nutrition or what to believe anymore…
I know that nutrition can seem overwhelming. With a culture full of body shame and loathing, FAD diets, and toxic trends, our food consumption (or lack thereof) is often distorted into a method of transforming one’s appearance.
However, food is not a means of controlling what we look like — food is the FUEL for our bodies — a way of consuming all the nutrients our body needs to survive, function, and thrive. Getting proper nutrition is much simpler than social media, diet culture, and supplement-selling brands would like you to believe (things that promise false fast fixes). It is as simple as focusing on a variety of whole foods and eating regular, balanced, and nutrient-dense meals!
I know that making time to eat well seems hard, but there are ways to make time for cooking and fueling our bodies — just like we, somehow, make time to do things like scroll through TikTok.
Nutrients!
The nutrients within our food are separated into two categories:
Macronutrients - protein, carbohydrates, and fat; these nutrients supply energy in the form of calories (just the energy they contain); they are the building blocks of the muscles and tissues within our body
Micronutrients - the individual vitamins and minerals; these are categorized as water-soluble vitamins, fat-soluble vitamins, microminerals, or trace minerals
These macro and micronutrients are the fuel that allows our body to function and stay in balance!
The Mediterranean way of eating
My favorite guide for getting all these vital nutrients is following the Mediterranean way of eating. This is typically referred to as the “Mediterranean diet.” But it's not a “diet,” in the sense we may think (it’s not like the Keto diet, etc.), so I don’t like using the term.
Essentially, this guide for nutrition focuses on a variety of whole foods — lots of:
healthy fats
plants
complex carbohydrates
high quality protein
As I mentioned earlier, consuming a wide array of these macro-nutrients will help us to get the micro-nutrients we need for the adequate function of our glands, organs, and, therefore, our hormones.
This way of eating also reduces inflammation, which is key in addressing many conditions that plague society today (auto-immune disorders, hormone imbalances, cognitive function, PMS, etc.!
A deeper dive into the Mediterranean way of eating…
The traditional Mediterranean way of eating was founded on foods available in countries that border the Mediterranean Sea. This includes:
an abundant variety of minimally processed, seasonally fresh, and locally grown plant foods, such as:
fruits
vegetables
nuts and legumes
whole grains
Extra virgin olive oil!!! - principal source of fat
grass-fed cheese and yogurts
fish and poultry consumed a few times a week
red meat, consumed infrequently and in small amounts
limits added sugars (especially refined and artificial ones)
*this way of eating also focuses on the process of cooking and eating as a communal experience
Essentially, the Mediterranean way of eating focuses on whole, nutrient-dense, local (when possible), minimally processed foods and a wide variety of them. What I love is that it stresses the importance of every macronutrient, with an emphasis on quality — food fueled by nature and backed by science!
Quality counts!
The quality of our food is a vital aspect of nourishing and balanced nutrition. It is essential to consume high-quality foods most of the time to provide your body with the fuel and nutrients it needs to survive and thrive!
High-quality foods: unrefined, minimally processed, whole foods — more nutrient-dense
Lower-quality foods: highly processed snack foods, sugary drinks, refined (white) grains, refined sugar, fried foods, foods high in saturated and trans fats, and high-glycemic foods — nutrient-deficient
A bit on organic/pasture-raised/grass-fed/wild-caught
meat, poultry, and eggs
Grass-fed and organic animal products, along with pasture-raised and organic poultry and eggs, are more nutrient-dense (especially in omega-3s) and better for your health than conventional animal products.
fish
When possible, choose wild-caught fish over farm-raised fish: wild-caught fish have omega-3 fatty acids, less risk for contaminant exposure and dioxins, and are better for the environment.
produce
Organic produce is shown to have more of certain antioxidants and types of flavonoids, which have antioxidant properties. Also, buying organic produce is vital for reducing toxin exposure and especially supporting your liver and hormone balance. Opt for organic when you can, especially with the dirty dozen. I love the EWG’s Dirty Dozen and Clean 15 list - find the current list here.
other foods
Foods like oats, which are heavily sprayed with the herbicide glyphosate, are also important to be bought organic when possible, not to mention the effect these toxic chemicals have on the overall health of our environment.
Overall, be mindful of the quality of the food you are purchasing. Purchase grass-fed, organic, pasture-raised, and wild-caught when possible, as it is better for both you, the animals, and the environment. Buy organic produce when you can, especially for the dirty dozen. I know these labels can be confusing, but making conscious decisions when choosing what to put inside our bodies is essential.
Learn more about these labels (organic, etc.) here
Creating a balanced plate
I think balance might be my favorite word! To balance our blood glucose levels throughout the day, keep our body feeling safe (support our adrenals), and get all the essential micro and macronutrients we need to function optimally, we must be eating BALANCED and regular meals and also snacks as needed.
Refer to the Mediterranean way of eating as a guide when choosing quality components for your meals!
In order to create a balanced meal, we need:
complex mineral-rich carbohydrates - such as brown rice, sweet potatoes, potatoes, quinoa, millet, oats, wild rice, buckwheat
quality protein - such as eggs, poultry, tofu, fish, tempeh, legumes (20 - 30g at each meal)
healthy fats - such as extra-virgin olive oil, avocado, avocado oil, olives, coconut oil, ghee, grass-fed butter, cheese, nuts, and seeds (nut and seed butter)
fruits and veggies - add some color and micronutrients to your plate!
balanced meal example-
complex carbohydrate - sweet potato
healthy fat - homemade dressing with extra virgin olive oil and tahini
quality protein - wild-caught Atlantic salmon
veggies - zucchini, butter lettuce and bell peppers
lots of dried herbs
Commit to breakfast, lunch, and dinner, and try not to go more than 3-5 hours in between as this can cause blood sugar to drop (feeling unsafe, your body will begin producing cortisol to compensate).
If you don’t have a full meal available or prepared or have to go longer than 5 hours between meals, this is a great time for a balanced and stabilizing snack! Some of my favorites are:
banana with almond or sun butter and Ceylon cinnamon
rice cakes with avocado, hemp hearts, seasalt, and a drizzle of extra virgin olive oil
hummus with veggies
dates stuffed with cashew butter and cacao nibs
Breakfast!!! - it is super important for your hormonal health, cognitive health, adrenal health, and literally your whole body to eat a balanced breakfast and do it within an hour of waking! After sleeping, your body needs a meal to stabilize blood sugar and fuel your body for the day ahead. Eating a balanced meal in the morning helps your hunger cues and blood sugar stay balanced throughout the rest of the day.
Tips for balanced nutrition
use the Mediterranean way of eating as a guide
add a wider variety of whole, nutrient-dense, and quality foods into your days
less processed food and more whole foods
reduce refined and added sugars
cook more with your family and friends; food and the process of making it is a blessing and a sacred and essential experience!
focus on minimally processed and whole foods most of the time
reduce sugary and diet sodas - there are many other options for tasty and nourishing drinks, such as kombucha, coconut waters, probiotic sodas (Olipop and Poppi), etc.
Seek out the best quality of food
buy organic, grass-fed, pasture-raised, and wild-caught animal products when possible
look for the organic seal
purchase organic whenever you can (especially with the dirty dozen)
read the labels. Avoid artificial ingredients and additives when possible. Simple and natural is best!
farmer’s markets are a great way to find locally sourced, seasonally grown, and organic foods!!
Trader Joe’s has a great selection of organic produce and responsibly sourced animal products for a reasonable price!
eat regular and balanced meals and snacks to support whole-body wellness!!! - keep your body feeling safe
complex carbs, healthy fats, quality protein, fruits, and veggies
eat every 3-5 hours
balanced snacks when needed!
find recipe ideas here
prepare meal components ahead of time
this will help reduce stress when it comes to creating balanced and wholesome meals
for example, take a bit of time on Sunday to prepare a couple of foods from within each of these categories:
complex carbs - this could be something like making a large batch of quinoa, brown rice, and roasted sweet potatoes and storing them in glass containers to use throughout the week!
Protein - for example, making a couple of chicken breasts, preparing some marinated tofu or tuna salad
Healthy fats - having EVOO, nuts and seeds, and some avocados on hand, making some hummus or a healthy dressing/sauce with tahini, olive oil, apple cider vinegar, sea salt, and turmeric!
eating a balanced breakfast within an hour of waking
so crucial for daily function and blood sugar and hormone balance - sets the tone for the day ahead
women can sync their nutrition choices to specific phases in the menstrual cycle to help provide nourishment and balance hormones
Learn more about cycle syncing here
don’t stress about it - nutrition is as simple as fueling your body with the macro and micronutrients it needs to succeed
be aware of what you are putting into your body and make informed decisions rooted in balance and nourishment
the most crucial thing is focusing on the best you can do in every moment — not perfection
eating things that may not fall under the category of “nutrient-dense” every once in a while will not hurt you
what matters most is just making sure that, MOST OF THE TIME, we are maintaining a wholesome and nourishing way of eating
Sources:
https://health.clevelandclinic.org/fad-diets/
https://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-2019032116194
https://www.health.harvard.edu/topics/nutrition
https://www.health.harvard.edu/newsletter_article/Snapshot_of_the_American_diet_Foods_out_of_balance
https://www.drberg.com/blog/grass-fed-or-organic-which-is-healthier
https://www.hsph.harvard.edu/nutritionsource/healthy-weight/best-diet-quality-counts/
https://www.mayoclinic.org/diseases-conditions/heart-disease/expert-answers/grass-fed-beef/faq-20058059
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/organic-food/art-20043880
https://www.webmd.com/diet/difference-between-wild-and-farmed-salmon
https://www.health.harvard.edu/diseases-and-conditions/healthy-eating-for-blood-sugar-control
Adolphus K, Lawton CL, Dye L. The effects of breakfast on behavior and academic performance in children and adolescents. Front Hum Neurosci. 2013 Aug 8;7:425. doi: 10.3389/fnhum.2013.00425. PMID: 23964220; PMCID: PMC3737458.
Alothman M, Hogan SA, Hennessy D, Dillon P, Kilcawley KN, O'Donovan M, Tobin J, Fenelon MA, O'Callaghan TF. The "Grass-Fed" Milk Story: Understanding the Impact of Pasture Feeding on the Composition and Quality of Bovine Milk. Foods. 2019 Aug 17;8(8):350. doi: 10.3390/foods8080350. PMID: 31426489; PMCID: PMC6723057.