Introduction
Many people test different diets in an attempt to maximize their performance in various activities, their energy, and their nutrition. However, they often use random diets that only focus on one aspect of a healthy life. For example, some diets focus solely on avoiding unhealthy foods or eating less calories. Even if they find a well-balanced diet, they continue jumping from one diet to the next, unable to commit to a single one. In this guide, a well-balanced diet will be broken down along with a guide on staying committed to the diet.
Progression
First, let's talk about how to make real progress. Many people have limited diets that don't allow them to have specific types of food. However, it's much easier and more beneficial to simply adopt a lifestyle of eating healthy and nutritious. Having nutritious meals isn't an "all-or-nothing" plan. It's not about how long someone can go without having one piece of chocolate- it's about how often they choose not to eat that piece of chocolate.
Balancing Portion Sizes
Generally, if someone is looking to lose weight, they should be eating a few hundred calories less than the number they calculate here. If they're looking to gain weight, they should be eating a few hundred calories more than the calculated number. If they're looking to lose weight, they should not remove a meal from your daily routine! Instead, they should cut down on the portion size of each meal.
Meal Breakdown
Typically, the ideal meal breakdown is an even split of carbs, whole grains, protein, fruits, and vegetables. However, it's important to keep in mind that meals can be split in a multitude of different ways that depend on someone's goals, body type, and eating restrictions. For questions relating to this, consult a doctor or dietitian.
Healthy Foods
Vegetables: Tomato, lettuce, pepper, broccoli, carrot, etc.
Fruits: Apple, orange, banana, berry, watermelon, lemon, etc.
Lean Meats/Alternatives: Beef, tuna, chicken, mince lamb, salmon, eggs, etc.
Dairy: Greek yogurt, cheddar cheese, cottage cheese, soy milk, low-fat milk, etc.
Whole Grains: Quinoa, whole grain bread, corn, oats, wild rice, barley, etc.
Starchy Vegetables: Sweet potato, potato, corn, pumpkin, green peas, etc.
Healthy Fats: Avocado, salmon, eggs, seeds, nuts, etc.
Unhealthy Foods
Don't eat anything that is overly processed, sweetened, or preserved. Some examples of foods to avoid are pizza, ice cream, cookies, pancakes, fries, chips, chocolate, sweets, etc.
Application
Obviously, applying these ideas and eating the right foods is easier said than done. However, the key to making sure that the transition does occur is to apply it over a long period of time. Don't immediately switch from an extremely unhealthy diet to a perfectly healthy one- that's not sustainable. Switch those chips at dinner to vegetables for the first week. Then move to eggs instead of pancakes for breakfast. If this process continues, it should only take a couple months to move to a healthy diet and begin to apply it long-term. It may seem impossible now, but everyone can achieve their nutrition goals. Good luck!