Finding balance in eating can feel like a vague idea — what does achieving balance truly signify and resemble when it involves food?
While balance may appear differently for each individual at every meal, there’s one crucial concept to grasp about discovering and sustaining balance, which I’m discussing in this video.
The Range of Eating Patterns
Visualize a range.
At one extreme of this range, there’s the all-or-nothing mindset of strict diets, guidelines, and food restrictions that can feel confining and demand self-regulation. This is the scenario where you consume “super clean” and steer clear of all “unhealthy” options.
At the other extreme, there’s neglecting your nutritional requirements.
Sometimes this manifests as eating anything and everything whenever you desire. This often occurs when someone maintains that true balance means never refusing foods they previously categorized as “off-limits” or “unhealthy.”
It can also resemble a lack of mindfulness about ensuring a proper blend of nutrients or feeling uncertain about what your body needs to thrive without adhering to a specific regimen.
Once you abandon diets but don’t also learn how to focus on your nutritional needs in a more encouraging and sustainable fashion, you may end up feeling unwell, drifting away from your ideal weight, or compromising your physical health. All these factors might lead you to feel inclined to revert to dieting, pulling you back to the other extreme of the range.
You must nourish your body properly to not only feel your best but also to prioritize your health and well-being.
Keep in mind, nutrition is the key to all aspects of our health and enables us to enjoy and embrace life. You deserve to discover a method of nourishment that supports you without necessitating control or limitation.
What Balanced Eating Entails
Our goal is to find a happy medium — balance.
When some people hear happy medium, they might think it means spending time at one end of the range and some at the other, swinging between the two extremes.
For instance, this might sound like you declaring you’ve been “good” all week, so on the weekend, you’ll indulge in whatever you wish.
Or it could be the opposite, where you say you’ve been so “bad” this week, so next week, you must compensate for what you consumed and eat extremely healthy.
Yet, that isn’t truly balanced. That’s oscillating between two polar extremes.
This approach not only fails to support your well-being but also deprives you of the sense of ease, peace, and enjoyment with food that is essential.
Instead of swinging back and forth across the range, genuine balance resides right in the center of the range with some give and take each day.
This is where you make very deliberate decisions that allow you to nourish yourself appropriately without the need for restrictions or control, while also enjoying foods you cherish without neglecting your nutritional needs.
Balance manifests in various forms and can differ for each person, every day, at every meal!
This might involve relishing a slice of pizza accompanied by a side salad.
It could mean choosing to have dessert one evening because you truly desire it, have your favorite dessert available, and have provided your body the nourishment it seeks.
It might entail opting to create a healthier version of your beloved comfort food so that you can incorporate more whole foods into your daily intake while still enjoying the meal.
The objective of achieving balance in your food choices is to cultivate awareness of your desires and requirements, and to make intentional decisions that help you remain in the happy medium — regardless of how it appears.
This balance enables you to acknowledge your wants and needs, bolsters your confidence in making the best choices for yourself, and promotes significantly greater ease and tranquility around food, transforming it from a source of stress into a site of enjoyment.
How to Discover and Sustain Balance
<pTo discover this balance and maintain this happy medium instead of oscillating between extremes, you need to establish new, more supportive practices and mindsets that enable you to remain in this balanced state over the long term.
If you’re interested in learning what those practices entail, register for our complimentary workshop. In it, I will reveal the three essential pillars to concentrate on to reclaim balance in how you nourish yourself. You’ll leave with an understanding of what those pillars are and their significance in achieving a balanced approach to your eating habits that grants you the flexibility to feel at ease and peaceful with food throughout your life.
**Tips for Cultivating a Balanced Approach to Your Food Choices**
In today’s fast-paced environment, achieving a balanced approach to food can feel overwhelming. With the continuous influx of diet trends, conflicting nutritional guidance, and the allure of convenience foods, it’s easy to feel stressed. Nevertheless, striking a balance in your food choices doesn’t have to be intricate. It’s about establishing sustainable habits that nourish your body, mind, and spirit while allowing space for flexibility and enjoyment. Here are some practical tips to help you find the right balance in your diet.
—
### 1. **Incorporate Variety**
A balanced diet is founded on diversity. Include a broad array of foods from all food groups—fruits, vegetables, whole grains, lean proteins, healthy fats, and dairy or dairy substitutes. Each food group contributes unique nutrients essential for optimal body function. For example, leafy greens are abundant in vitamins and minerals, while whole grains supply fiber and lasting energy.
**Tip:** Strive to “eat the rainbow” by adding colorful fruits and vegetables to your meals. Each hue signifies different phytonutrients beneficial for overall health.
—
### 2. **Practice Portion Awareness**
Even nutritious foods can result in weight gain or nutritional inadequacies if consumed in too large quantities. Portion awareness is vital for maintaining balance. Utilize visual cues to guide portion sizes—fill half your plate with veggies, one-quarter with lean protein, and the other quarter with whole grains or starchy veggies.
**Tip:** Employ smaller plates and bowls to help manage portion sizes. Eating slowly and mindfully also assists in recognizing fullness.
—
### 3. **Steer Clear of All-or-Nothing Thinking**
A major hurdle to balanced eating is the belief that perfect eating is mandatory all the time. This mindset can lead to feelings of guilt and unhealthy cycles of restriction and bingeing. Instead, embrace an 80/20 approach: aim to make nutritious choices 80% of the time while permitting yourself to enjoy indulgent foods in moderation 20% of the time.
**Tip:** Relish your treats without guilt. An occasional slice of cake or a small handful of chips won’t sabotage your health objectives when enjoyed in moderation.
—
### 4. **Plan Your Meals**
Planning your meals and snacks ahead of time can facilitate healthier choices and reduce the temptation of fast food or junk snacks. Meal prepping serves as an excellent strategy to ensure balanced, nutrient-dense options are readily available.
**Tip:** Devote a few hours each week to prepare your meals and snacks. Stock your pantry and refrigerator with essentials such as whole grains, canned beans, frozen veggies, and fresh fruits.
—
### 5. **Tune into Your Body**
Your body is a fantastic guide regarding food selection. Be attentive to hunger and fullness signals, and eat when you feel hungry rather than out of boredom, stress, or habit. Similarly, stop eating once you feel satisfied, not overstuffed.
**Tip:** Engage in mindful eating by removing distractions during meal times. Focus on the flavors, textures, and aromas of your food to enhance satisfaction.
—
### 6. **Opt for Nutrient-Dense Foods**
Nutrient-dense foods offer a wealth of vitamins, minerals, and beneficial compounds relative to their caloric content. Prioritize whole, minimally processed foods such as fruits, vegetables, lean protein sources, nuts, seeds, and whole grains.
**Tip:** Substitute high-calorie, low-nutrient foods for healthier alternatives. For instance, trade sugary drinks for sparkling water or swap refined bread for whole-grain options.
—
### 7. **Stay Hydrated**
Adequate hydration is a vital yet often overlooked aspect of balanced eating. Water plays a key role in digestion, temperature regulation, and nutrient distribution throughout your body. Occasionally, thirst can even be misinterpreted as hunger.
**Tip:** Aim for at least 8 cups (64 ounces) of water daily, or more if you’re active. Carry a reusable water bottle to simplify hydration.
—
### 8. **Limit Added Sugars and Ultra-Processed Foods**
While indulging in treats occasionally is acceptable, excessive consumption of added sugars or heavily processed foods can contribute to health concerns like weight gain, inflammation, and chronic ailments. Stay mindful of hidden sugars in items such as sauces, cereals, and beverages.
**Tip:** Check food labels for added sugars and choose whole, unprocessed options whenever possible.
—
### 9. **Balance Your Macronutrients**
Carbohydrates, proteins, and fats are all essential macronutrients that serve distinct roles within your body. A balanced meal contains all three in suitable proportions. For instance, combine a protein source (like chicken or tofu) with healthy fats (such as avocado or olive oil) and complex carbs (like quinoa or sweet potatoes).
**Tip:** Avoid extreme dieting practices that eliminate whole macronutrient groups, as they can lead to nutrient deficiencies and are often unsustainable.