Balanced Eating and Nutrition: What’s Best for Our Health

What does balanced eating look like? With so much information at our fingertips it can be difficult to figure out what is best! Below is a summary of current nutrition recommendations backed by evidence and research.

Food Groups

Food can be categorized in different ways, the most popular being by food groups. The five food groups include fruits, vegetables, whole grains, protein, and dairy/dairy alternatives.

Each food group provides our bodies with important nutrients that are unique. For example, fruits and vegetables provide important vitamins and minerals as well as fiber. Protein foods provide not only protein to help build muscle but also other micronutrients like iron and B12, which are important for our blood health, among other body functions.

Protein and Fiber

Protein and fiber are two important nutrients that help our bodies in multiple ways. In addition to benefiting our muscles, protein plays an important role in promoting fullness and satiety. Fiber also is very important for promoting fullness and satiety and is great for our gut health.

Protein foods include meats, fish, dairy products (low fat milk, cheese, yogurt), nuts/seeds, nut butters, whole grains, and legumes. Legumes like beans, lentils, peas, and chickpeas are a two-in-one source of protein and fiber!

Fiber foods include whole grains (oatmeal, whole grain bread/rice/pasta), legumes, fruits, and vegetables.

Consistent Meals and Snacks

Our bodies operate best when we fuel them consistently throughout the day. Aim to eat breakfast within 2 hours of waking up. Space meals and snacks about 3 hours apart. Include 3-5 food groups at meals and ensure that every meal and snack includes a protein food paired with a fiber food. This will help promote fullness and adequate nutrient intake. Aim for ½ the plate to be fruits or vegetables, ¼ protein and ¼ grains/carbohydrates.

Drinks

Water is the ideal beverage for all children and adults. Sugar free drinks are OK if desired, but water should be chosen first for thirst. It is important to limit sugary drinks like soda, lemonade, and juice as they are high in added and refined sugars.

Be mindful of juice that advertises “no sugar added.” Ensure the nutrition label reads zero added sugars and zero total sugars. Natural juice is still considered a sugary beverage since it has all the natural sugar from the fruit with none of the fiber.

Red Flags

Be wary of any nutrition advice that offers “quick” fixes. Research supports that a balanced diet with multiple food groups as discussed above is the best for our overall health. Pause and reflect if you see diet advice online that recommends eliminating entire food groups or fasting for long periods of time (ex. Skipping meals or fasting entire days/several days) to name a few.

If you have further questions or concerns about nutrition or your child’s diet, ask your physician for a referral to a dietitian. Dietitians can give tailored nutrition advice that is specific to you and your child.