Understanding The Importance of Balanced Diets For Optimal Fitness and Wellness

The good news, though, is that dietary patterns need not and should not be based on restriction. A balanced diet is one that ensures that the body receives the nutrients it needs, in the precise proportion needed.

What matters most in a balanced diet, in other words, are quality and quantity. It’s about getting the proper amounts of essential nutrients in their ideal forms.

For example, nutrient-rich proteins can be found in a wide variety of foods, including lean meats, such as turkey, chicken, and fish, as well as eggs, nuts, seeds, and legumes.

A diet rich in these proteins can aid in cellular repair, support bone and muscle health, regulate hormonal, enzymatic, and fluid balance, facilitate nutrient transport and absorption throughout the body, and even enhance vision. Diets rich in protein and omega-3 fatty acids have also been shown to reduce frailty, support musculoskeletal health, and decrease cognitive decline in the elderly (15).

Similarly, because fats are essential to cellular health, they are also essential to a balanced diet. Polyunsaturated and monounsaturated fats, especially those that come from plants and seafood, can actually reduce your risk of developing cardiovascular disease, high cholesterol, and stroke (16, 17, 18).

Fatty acids are even being shown to help arrest inflammatory processes in the brain and, thus, may help to protect against a range of neurodegenerative diseases, such as Alzheimer’s disease, Parkinson’s disease, multiple sclerosis (MS), and amyotrophic lateral sclerosis (ALS) (19)!

Lean proteins and healthy fats can also improve satiety and, because fats give food a lot of flavor, you’re also going to enjoy your food more. That means you’re more likely to feel fuller and more satisfied when you include fat and protein in your diet, making it less likely that you’ll over-indulge later on.

It’s important to note, though, that every individual is unique in their protein needs. Not only will the amount of protein your body needs change as you age, but your body’s protein requirements may also increase if you have been injured or are in a period of intense physical training.

Sugars and carbohydrates are also essential to optimal fitness and functioning. Much depends, however, on the type and quantity of the nutrients you consume. For example, carbohydrates not only give you energy, but they also boost your immune function and are a key source of essential vitamins and antioxidants.

In fact, carbohydrates can be found in abundance in some of our most nutrient-rich foods, including whole grains, vegetables, and fruits.

Speaking of fruits, these little wonders are also rich in a type of sugar known as fructose, which helps to give the body energy while they also supply an abundance of vitamins and antioxidants essential to immune health.

Similarly, fiber is a particular form of carbohydrate that not only aids in digestive health but can also significantly reduce harmful LDL cholesterol levels and promote overall heart health (12, 13). Indeed, there’s increasing evidence that whole fruits and fruit fiber can significantly decrease the risk of cancer, heart and lung disease, and even depression (14).

Likewise, a diet rich in vegetables provides benefits across virtually all bodily systems. For example, vegetables contain a seemingly endless variety of phytochemicals that help reduce inflammation while at the same time infusing the body with the anti-oxidants needed to repair cells, prevent disease, and slow the aging process (20).

Vegetables have been shown to significantly reduce the risk of cardiovascular disease and may even support cardiovascular and metabolic performance in elite, endurance athletes (21).

Let’s not forget those wonderful whole grains, which, much like fruits and vegetables, have been shown to contain essential phytochemicals that can greatly enhance whole-body health.

For example, dietary fiber from whole grains has been shown to support metabolic function (22) and even to reduce your risk of dying from cardiovascular disease or cancer (23).Whole grains have even been proven to aid in the management of type 2 diabetes and to prevent the disease, even among those diagnosed with pre-diabetes (24).

These benefits derive principally from the whole grains’ beneficial effects on glycemic control and insulin resistance, making them a powerful weapon against one of humanity’s most dangerous and intractable diseases.

Considering Calories

As we’ve seen, the type and amount of nutrients the body needs can vary widely from one individual to another. Factors such as age, health status, and fitness goals can greatly impact what a “balanced” diet will mean for you. The same goes for caloric intake.

Weight management is often not a matter of nutrient restriction but of caloric intake management. Again, however, the number of calories a person needs each day will depend largely on their age, gender, health status, and health goals.

How AFT Fitness Coaching Can Help You

There’s no one-size-fits-all strategy for following a balanced diet. Our nutritional needs vary from person to person, across the lifespan. At AFT Fitness Coaching, we offer customized solutions to help you define a nutrition plan that meets your body’s needs and your fitness goals.

Our experienced team of fitness and nutrition experts is ready to help you learn to feed and nurture your body all the way to optimal wellness. Contact us today to discuss how AFT Fitness Coaching can help you meet and exceed your fitness goals.