I know there’s a lot of confusing information out there. I mean, one day we hear eggs are good for us, and the next day we hear they are going to kill us. I can’t even count how many times I have received the question of “what should I eat?” from clients I’ve worked with throughout my dietetic career.

But nutrition doesn’t need to be confusing. Our society just likes to make things more complicated than it really is.

So I’m here to help you clear some of the confusion and help you learn what a balanced diet can look like.

First, let’s start with the basics.

A balanced meal consists of all three macronutrients – which include protein, good quality carbohydrates, and healthy fat (yes, I said it – fat is part of a balanced diet!)

I recommend incorporating at least two of the macronutrients at all your meals and snacks. For example, eggs with avocado or apples with peanut butter.

Now that we have the basis down, let’s talk about how to incorporate balanced eating into your day:

· Have a source of protein at every meal: Protein is essential for a variety of functions in the body. It helps keep us full, support our metabolism and hormones, and acts as a building block for muscles, bones and joints. One serving of protein is about the size of the palm of your hand. Buy organic, grass-fed varieties when possible.

o Sources of protein: chicken, turkey, eggs, Greek yogurt, natural peanut butter, beef, fish, nuts and seeds.

· Incorporate vegetables and fruit at all meals: Including vegetables and fruits at meals helps provide your body with essential nutrients and antioxidants it needs for optimal health. Aim for a minimum of 3 cups of non-starchy vegetables and 1-2 cups of fruit each day. Non-starchy vegetables include foods such as broccoli, peppers, cauliflower, spinach, or kale.

· Embrace healthy fats: Yes, you read that correctly. Healthy fats are essential for hormone production, vitamin absorption, mood support (70% of our brain is made up of fat!) energy levels, and satiety. A serving size for healthy fat is about 1 Tbsp. at every meal.

Keep in mind that not all fats are created equal. Certain fats such as trans fats (listed as partially hydrogenated or hydrogenated oils on an ingredient list) or processed oils such as soybean, canola, cottonseed, and sunflower are stripped from nutrients and provide little benefit to our health.

o Healthy fats to embrace:

– Avocados

– Butter and ghee (say good-bye to margarine!)

– Chia and flaxseeds

– Coconut oil

– Coconut butter

– Extra-virgin olive oil

– Grass-fed organic dairy

– Nuts such as almonds, walnuts, pistachios

– Nut butters such as almond, cashew, or natural peanut butter

– Seeds such as sunflower or pumpkin seeds

– Wild caught fatty fish such as salmon, sardines, or herring

· Avoid going longer than 4 hours without eating: This helps to keep our blood sugars stable throughout the day and avoid feeling “hangry.” This might mean incorporating a snack between meals to help not going more than 4 hours without eating.

And last but not least….

· Set up your environment for success: I know it’s not easy at first, but when we clean out the cupboards of foods like as chips, candy, sugary cereals, and anything with questionable ingredients your body will thank you. Focus on foods that come from the ground or from an animal instead of a box or a bag.

Examples of balanced meals:

– Scrambled eggs (protein) cooked in butter or coconut oil (fat) with a side of fruit (carbohydrate)

– Grass-fed burger (protein) with a side of green beans (carbohydrate) and 1/2 cup sweet potatoes (carbohydrates) and avocado slices on top (fat)

– Salad greens (carbohydrates) topped with hard-boiled eggs (protein) and nitrate-free deli meat (protein) topped with an olive oil dressing (fat)

– Smoothie made with Greek yogurt (protein), ½ fruit (carbohydrate), a handful of spinach (carbohydrate) and 1-2 Tbsp. natural peanut butter (protein and fat)

So there’s your crash course on balanced eating 101.

Don’t worry about making all these changes at once. Focus on incorporating one thing at a time, and see how much better you feel.

Feel free to contact me if you would like help improving your diet.