The "Balance" in the Balanced Diet

Having food vs good food.

My friend Saravanakumar read our previous emails about the relationship with food.

I met him yesterday and asked, “How was the content?”

He said, “Oh it was great. I got to learn interesting frameworks like PAUSE.”

“Amazing. Where did you apply it?” I followed up curiously.

Saravanakumar: “Ummm…”

Anyway - Welcome back to the NewMe newsletter.

I hope you have included journaling and the PAUSE framework in your routine. Unlike my friend, who thinks reading about food, gut, and nutrition will improve his health.

On a serious note, I have been reading your replies. Your journey, commitment, and progress towards a healthier you are beyond impressive.

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Remember when everyone advised you to be ‘mindful’ of your eating habits?

You must have heard these phrases:

• “Be mindful about portion sizes”

• “Have a Balanced Diet”

• “Count your macros”

But we don’t know what exactly our friends mean by these sentences.

By the end of this newsletter, you will know two things:

1. Overview of ‘Balance’ in the Balanced Diet

2. Three levels of balancing your meals

…and then you will be able to look at your plate and decide if you’re making a healthy choice.

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What is a Balanced Diet?

A balanced diet isn't a trendy concept or a temporary fix. It's a fundamental approach that provides your body with the right mix of nutrients and minerals.

Think of your body as a complex machine. Just like a high-performance car needs the right fuel, premium oil, and regular maintenance, your body requires a strategic mix of nutrients to run smoothly. A balanced diet is that premium fuel package.

Scientifically, a balanced diet means consuming the right proportions of:

• Macronutrients (Proteins, Carbohydrates, Fats)

• Micronutrients (Vitamins and Minerals)

• Sufficient hydration

• Appropriate caloric intake for your body's needs

This is the only simple definition you need to know to get started.

If you want to maintain a balanced diet, all you need to check for is the right mix of the mentioned nutrients.

But how do you do that?

There are three levels to “Balancing your meal.”

It depends on where you are in your health journey.

If you have just begun taking your food seriously, you start with Level 1 and as you get more familiar and comfortable with it, you level up.

We will cover the most basic and easy-to-implement techniques.

Level 1: Empty Calories vs. Nutritional Value

When we think of weight loss or weight gain, we only think of calories. We restrict calorie consumption for weight loss and the opposite for weight gain.

It is a good start, but only one part of the equation. We tend to ignore the concepts of empty calories and nutritional value.

Empty calories come from foods providing energy (calories) but minimal nutritional value.

Think sugary drinks, processed snacks, and fast food. Yes, you’ll meet your hunger levels. You even eat in moderation. But is it healthy?

Imagine this!

You have 200 calories of potato chips and 200 calories of grilled chicken with vegetables as your options.

What did we learn? Same calories ≠ Same impact on body.

Level 2: Check for Colour Diversity

Each colour in fruits and vegetables represents different nutrients and antioxidants. You're creating a nutrient symphony on your plate by including multiple colours.

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Level 3: Measuring your macronutrients

The standard macronutrient distribution is 45-65% carbohydrates, 10-35% protein, and 20-35% healthy fats for most adults. These percentages can vary slightly based on individual factors.

Let us understand the role of macronutrients for a second.

• Carbohydrates are the energy source for your brain function and body movement.
  
  Limiting simple carbohydrates (refined sugar, processed foods) and including complex carbs (whole grains, vegetables) offer sustained energy, maintain blood sugar levels, and provide crucial fiber that supports digestive health.

• Proteins maintain and build muscle tissue. Lean meats, fish, and dairy help you with muscle maintenance, metabolic function, and overall cellular health.

• Fats are not as bad as they’re advertised. Healthy fats improve your hormone production, nutrient absorption, and protect your cells.
  
  Avocados, nuts, olive oil, etc., support brain health, reduce inflammation, and regulate metabolism.

Each macronutrient contributes to different functions, making it important to have the right proportions on your plate to receive overall benefits.

You don’t need a scale to measure your food. Not yet; it increases the friction.

So I suggest you measure each gram only after you are comfortable with Level 3.

Start with this instead: Imagine your plate divided into sections.

This visual approach makes it easier to create balanced meals without spending too much time initially.

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Start Working on your Health Now

As I have said, this is only an overview.

While these guidelines provide a solid foundation, nutrition is not a one-size-fits-all science. Physical activity, metabolic health, age, and personal fitness goals can influence your proportions and ideal ratios.

Which is why my team and I at NewMe would love to guide you toward a healthier lifestyle.

We test your current body requirements and make meaningful, personalized changes to meet your goals.

See how we can help you with our Healthy Gut Program.

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More Resources to Improve Your Relationship with Food

1. Since we are on the topic of Macros, learn some shocking facts about Whey protein you think were normal.

2. Deforestation is bad - be it with nature or in your food.

3. Here is a quiz to play with your friends - to learn and remember the nutritional value of your meals easily.

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Try This Today!

Being mindful not only means how much you eat but also what you eat.

Pick your level based on how conscious you are about your meals and apply it before your meals.

Increase frequency and level up once you feel comfortable.

Level 1: Check if your food has empty calories or some nutritional value

Level 2: Aim to include 3-4 colours in every meal and understand what each colour means

Level 3: Section your plate and include macronutrients in the right proportions

You can also make a checklist for yourself by including questions like “Does it have protein?”, “Does it have complex carbohydrates?” and then meet at least 80% of the checklist.

Remember - Progress over Perfection!

Dr Pal, Signing off!