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Balanced Meal 101

Step away from the scale and take your food back. A balanced diet does not mean that each food component weighs the same, but rather its the combination of nutrients that your body need to operate well. 

 

GRAINS 

Refined grains include white rice and white bread, which contains a higher amount of sugar than whole grains (whole-wheat bread, whole-grain pasta, brown rice, quinoa, oats). Whole grains also contain more fibre, which is crucial for your diet. 

 

VEGETABLES 

Maybe you heard this phrase before, but it helps your body if you eat your greens like a rainbow. Don't stop at the basic broccoli, but expand your palate by eating purple cabbage, orange carrots, yellow bellpepper.

 

FRUITS

The rainbow-eating concept also works with fresh fruits. Incorporate apples and strawberries into your breakfast-yogurt bowl, or bananas in a protein smoothie or mandarin oranges in a simple salad for dinner. 

 

PROTEIN 

Don't forget to read our blog posts about chicken-protein, fish-protein and plant-protein to know about each variant. You can get protein from fish, poultry, beans, tofu. Red meat is a good source of protein and iron, but choosing leaner cuts are more beneficial to your diet. Note that even though processed meats are easier to keep, they contain high amounts of sodium which contributes to high blood pressure. 

 

OILS 

Butter, although is good for the palate, but not good for your heart as saturated fats increase cholesterol. Switch to healthier oils like olive, canola or coconut oil. Try to steam your foods once in a while and limit the amount of oil you cook with! 

 

BEVERAGES

If sugary drinks make you more thirsty, might as well start with water in the first place. When you're sick of drinking 6-8 glasses a day, make it more fun by infusing your water with fruits, sliced lemon or sliced cucumber, or a sprig of mint