Nutrition is a fundamental component of a balanced lifestyle. But all too often, we throw our nutrition OUT of balance by eliminating entire food groups. In this lesson, we'll briefly explore what happens when you deprive your body of key nutrients and the steps you can take to ensure you are eating to support your overall health.
Your body is an incredible organism that needs a wide variety of nutrients to function at its very best. Carbs, proteins, healthy fats, and fiber each play a unique role in supporting overall health and well-being.
Carbohydrates are your body's primary source of energy. They fuel your brain, muscles, and daily activities.
Protein is the building block for tissues, muscles, enzymes, and hormones. It helps repair and maintain your body.
Healthy fats are essential for cell function, hormone production, and nutrient absorption. They also satisfy hunger and keep you feeling full.
Fiber aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness. It's found in whole grains, fruits, vegetables, and legumes.
EVERY food group provides different and equally important nutrients. When you eliminate an entire food group, you miss out on key nutrients.
Take carbs, one of the first major food groups to get tossed out. While you might experience some initial short-term changes in your body composition, over the long term, your overall health could actually change for the worse.
Cut carbs out completely, and you're likely to feel tired, blah, and (sorry, but it’s true) praying for a bathroom moment. You might even feel like you have the flu.
But it’s not just that.
When you deprive your body of an entire food group, cravings can kick in which can lead to overeating which can lead to more restrictions, and on and on!
Here’s the good news — you can break free from this cycle!
How to Balance Your Nutrient Intake
✅ Include all food groups.
Strive to incorporate proteins, carbs, and fats in all of your meals. Choose:
complex carbs like whole grains, fruits, and vegetables for sustained energy and, thanks to their fiber content, better blood sugar control.
Lean protein sources like chicken, fish, tofu, and legumes.
Healthy fats Remember, fats aren't the enemy — they help your body absorb vitamins and protect your heart when chosen wisely. Opt for sources like avocados, nuts, olive oil and fatty fish like salmon, while minimizing saturated and trans fats.
✅ Listen to your body.
Intuitive eating encourages you to tune in to your body's hunger and fullness cues, and also notice which foods make you feel GREAT and others, not-so-much.
✅ Make conscious choices.
Choose whole, minimally-processed foods most of the time — preferably the ones that help you feel energized and satisfied! Go for whole grains, lean proteins, fruits, vegetables, and healthy fats.
✅ Seek professional help.
Work with a dietitian or nutritionist if you're unsure about making changes to your diet or have specific questions about covering all your nutritional bases.
Remember, it’s not about perfection — it’s about balance.
A Resource for Getting Started
I've compiled a few of the resources that I regularly use with my clients. These handouts will introduce you to an easy method for making your meals more balanced and nutritious. No calorie counting or restrictive eating here.
In this free download, you’ll have access to:
✔️ An easy-to-use chart and 3-step guide that shows you how to make healthier choices and enjoy the food you love.
✔️ Food lists to help you understand food on a nutrition spectrum of eat more, eat some, eat less instead of designating food as “good” or “bad.”
✔️ Easy to understand balanced plate diagrams that suit your preferred eating style so you can always have the energy to live your life on your terms.
Reference
Healthy Eating Plate - Harvard T.H. Chan | School of Public Health
Get the tools, support, and guidance to help you reach your health and fitness goals without the added stress of trying to balance it all.
ABOUT YOUR COACH
Maríssa Rivera-Davis, aka Coach Maríssa365, is the powerhouse behind Her365 Fitness. She's not just your typical women's fitness & nutrition coach; she's your partner in breaking free from the chains of diet culture and self-limitation. Maríssa's mission? Empower women to discover their inner strength, boost self-confidence, and nurture self-compassion. She believes that the journey to improved well-being should be a joyful and peaceful one. Get ready to thrive with Maríssa by your side! Learn more here.