We often think, wrongly, that our diet is balanced if it does not contain too much sugar, fat and ultra-processed foods. Unfortunately, reducing a balanced diet to this simple restriction is not entirely accurate. Let's take a look at what an "ideal" plate is. 

Did you say balanced diet? 

Our food being our main fuel, it is logical that it has a direct impact on our health. But this food must be provided in certain proportions and above all, must allow the body to draw all the nutrients necessary for its proper functioning. 

The first point to pay attention to is the distribution of intake over the course of a day. Think about eating three meals and two snacks or five small meals a day. By making sure you stick to this rhythm, your body won't miss anything and it will thank you by providing energy and avoiding unnecessary storage. 

Our body, to function optimally, needs nutrients. These are divided into several categories: macro and micro nutrients. Macronutrients provide energy. These are proteins, carbohydrates (sugars) and lipids (fats). Micronutrients, on the other hand, do not provide energy in the strict sense of the word, but are essential for the proper functioning of our body. These are vitamins, minerals and trace elements. And finally, the fibersa category of its own which we have already mentioned.

These nutrients should be provided daily according to the following distribution:

• 50 to 55% carbohydrates.
• 30 to 35% lipids.
• 12 to 15% protein.

"Too much...? "or "Not enough...? "

When it comes to rebalancing one's diet, most people start waging war on many foods such as sugar, fat, salt, alcohol ... This is a good place to start because many bad habits tend to creep into our plates. These nutrients, not always essential and often present in too large quantities in our daily lives, can be greatly reduced. However, there are also a number of nutrients that are neglected or provided in too small quantities. Let's focus on these: 

• Water and unsweetened beverages, such as tea, herbal teas and homemade flavored waters are essential a balanced diet. Yet many times, these are replaced by sugary drinks, which not only tends to create an addiction to sugar and sweet taste, but also does not hydrate us as it should. 

• Vegetable proteins, which are often neglected, should be provided in greater quantities. Ideally, if you are not vegetarian, you should consume 50% animal protein and 50% plant protein. In order to get to know these vegetable sources of proteinI invite you to consult our article.

• Carbohydrates are an integral part of our diet, but we often consume foods with a high glycemic index, which tends to make us store food unnecessarily and lead us into a sugar spiral throughout the day. To avoid this, consider eating low glycemic index foods.

Vitamins, minerals and trace elements should be an important part of your diet. This will allow you, among other things, to fight against fatigue, but also to boost your immune system. 

Balanced diet: my typical day 

It's important to start the day with a balanced breakfast, complete with little sugar. When we start the day with an overly sweet breakfast, our blood sugar levels rise quickly, giving us immediate energy. However, just as quickly, this sugar level decreases and causes us to fall below the ideal sugar level, which leads to lack of energy, lack of concentration, hypoglycemia, sugar cravings, irritability, ... To compensate for all of this, we tend to take in more sugar... And all day long, we oscillate between "too much" or "not enough" sugar, which tends to exhaust our body. 

When we start the day without eating breakfast, we are only "postponing" the problem because inevitably, at some point in the morning, we will reach for a sugary snack... And our body once again enters the vicious circle of sugar calling sugar.

But what should breakfast consist of? This one should be composed of macronutrients (carbohydrates, fats and proteins) and micronutrients (vitamins, minerals and trace elements). 

Concretely: 

• A glass of warm water (with lemon juice and/or aloe vera) to rehydrate after the night.
• A green tea or a coffee to "start" our body.
• A source of whole grains to provide quality carbohydrates. 
• A source of protein, whether animal or vegetable (e.g. eggs, ham, yogurt, soya milk, etc.)
• A seasonal fruit for its vitamin content.
• Nuts, dried fruits and seeds to provide the body with quality lipids. 

Such a breakfast provides all the nutrients our bodies need to start the day right. 

It is important to eat snacks so that you don't arrive "hungry" at mealtime. Remember that it is better to eat five small meals over the day (three meals and two snacks) than three "big" meals a day. "Snacking" doesn't have to rhyme with cracking down 😉

Here are some healthy snack ideas: 

• Fruit (raw or cooked)
• Raw vegetables (they can be accompanied by hummus, goat cheese, cottage cheese...)
• Dried fruits and nuts
• Yaourt, fromage blanc
• Soup
• Cereal/nut/seed bars
• Encas maison

To compensate for losses, our body needs water, ideally consuming one liter per kilogram of body weight (with a minimum of 1.5L). This includes water, green tea, herbal teas and homemade flavored waters. Not included in your daily water intake are sugary drinks, sodas, fruit juices, coffee, black tea, dairy products and alcoholic beverages. 

As for lunch, your plate should ideally be composed as follows: 

• 60% vegetables
• 30% protein (animal and vegetable)
• 10% starchy foods

You can make yourself a salad, leftovers from the night before, a bowl of soup or vegetables with a slice of bread, a cold plate or eggs with vegetables and a piece of bread. 

Balanced diet: the complete meal

Like lunch, the so-called "complete" meal should be composed as follows: 

• 60% vegetables
• 30% protein (animal and vegetable)
• 10% starchy foods

There is no concern about eating a "hot" or "full" meal twice a day as long as the above proportions are respected. If this meal is eaten in the evening, there is no worry about suppressing starchy foods. Remember to vary the foods as much as possible and remember one important point: "Put some color on your plate"! This will allow you to have a wide range of vitamins and minerals provided by fruits and vegetables. 

There is no miracle recipe for composing balanced plates. However, remember that the key word is still BALANCE. Do not exclude any food but be sure to increase some intakes and reduce others. 

For more information on any of the points discussed in this article, please feel free to consult our other articles on nutrition.