Balanced nutrition: Scientific tips for health and energy

The food we eat every day affects not only our body weight or physical endurance, but also our brain activity, emotional stability, immunity, and the functioning of our entire body. A balanced diet is one of the most powerful tools for disease prevention.

In this article, we will reveal how to create a balanced diet that not only gives you strength and energy, protects against diseases and saves you money on medications.

Tygran Amalyan

Chief expert of evidence-based media MEDplus

• Doctor by education, specialist in nutrition science
• Expert in medical and energy efficiency fields
• Businessman, innovator

What is a balanced diet?

“A balanced diet is a way of eating behavior in which the body receives all the necessary nutrients in the right proportions, namely: proteins, fats, and carbohydrates (PFC). These macronutrients restore a person’s energy expenditure depending on their lifestyle, physical activity, age, and health status”, explained Tygran Amalyan, the main expert of the evidence-based media MEDplus.

The main principles of a rational, balanced diet include controlling the balance of PFC. For example, an excess of fast carbohydrates can lead to obesity, and a lack of complex ones can lead to loss of strength and reduced performance. Read more about simple (fast) and complex carbohydrates in Tygran Amalyan’s article.

Proteins: the body’s building material

Proteins are the basis of our body. They are involved in building tissues, synthesizing hormones, enzymes, and antibodies that protect us from infections. Without enough protein, the body cannot function properly.

Protein sources:

The main sources of protein are animal products: meat, fish, eggs, and dairy products. Plant proteins (legumes, nuts, and soy) can also be consumed, but they do not contain all the essential amino acids that the body needs.

Why are animal proteins important?

The human body can not synthesize essential amino acids on its own, most of which are found in animal products. That is why vegetarianism, especially strict ones such as veganism, can be dangerous to health.

Consumption rate:

On average, an adult requires 1–1.5 g of protein per 1 kg of weight per day. For example, if your weight is 70 kg, you need to consume about 70–105 g of protein per day.

Fats: Energy and Hormonal Balance

Fats are often undeservedly demonized, but they play a key role in maintaining health.

Functions of fats:

• Participation in the formation of cell membranes.
• Provide the synthesis of hormones, including sex hormones.
• Help absorb fat-soluble vitamins (A, D, E, K).

Sources of fats:

Fatty fish (salmon, mackerel), all types of meat, avocados, nuts, seeds, vegetable oils, cheese, dairy products, eggs.

Fat intake:

0.7–1 g per 1 kg of body weight.

• Men: 30–50 g/day.
• Women: 50–75 g/day

It is important for women to consume more fat than men to maintain hormonal balance and ensure a normal menstrual cycle.

As you may have noticed, meat, fish, and eggs contain both protein and fat. “By consuming the necessary amount of protein along with these products, we also get enough fat,” emphasizes Tygran Amalyan, the main expert of the evidence-based media MEDplus. By the way, he does not recommend eating pork because this meat has too much fat.

Carbohydrates: The main source of energy

Carbohydrates are the fuel for our body. They provide energy to the brain, muscles, and all body systems. A balanced human diet should consist of 70% carbohydrates.

• Fast (simple) carbohydrates (sugar, white bread, sweets): are quickly absorbed, causing a sharp jump in blood sugar levels and the release of insulin.
• Slow (complex) carbohydrates (cereals, vegetables, whole grains): are absorbed gradually, providing a stable level of energy.

Fast carbohydrates are sugars. They are absorbed by the body in the mouth, from there they enter the bloodstream and instantly create a feeling of euphoria and a sudden surge of energy (that’s why they are called fast). Their appearance provokes the release of insulin, which transports excess sugar into fat cells and provokes an increase in adipose tissue. After that, the insulin level drops sharply and creates a feeling of hunger, which causes the desire to eat something sweet again. Thus, the habit of constantly grabbing something sweet in a hurry instead of eating a full meal is formed.

Slow carbohydrates are all types of porridge, durum wheat pasta, potatoes, whole-grain bread. They are broken down in the stomach, absorbed in the intestines, and require the body’s resources to be spent. The level of insulin and sugar in the blood changes smoothly, without sharp ups and downs. There is a reliable feeling of satiety and stable energy.

The most important rule:

Choose slow carbohydrates instead of fast ones.

This is the fundamental difference between 50 g of sugar and 50 g of porridge. Deciding the first, you get short-term pleasure, a constant feeling of hunger, the risk of many diseases, and excess weight. Choosing the second — you get the necessary resources for activity, a feeling of satiety, essential microelements for the body, and physiological weight.

Carbohydrates intake:

3–5 g per 1 kg of weight per day.

Why is it important to eat fiber?

Fiber is a type of carbohydrate that is not digested by the body but plays a significant role in digestion.

Sources of fiber:

All types of cereals, grains, legumes, vegetables, fruits, greens.

Role of fiber:

Improves digestion and prevents constipation.

That’s why a balanced diet should contain 70% carbohydrates. Porridge is not only energy, it is also fiber.

How to avoid overeating?

1. A glass of water 10 minutes before eating reduces appetite and helps control portions.
2. Cook properly: boil, bake in the oven or air grill, or steam, avoid frying with a lot of oil.
3. Get up from the table with a feeling of light hunger. Satiety will “catch up” with you later, 10–20 minutes after you eat. And if you still feel hungry, although you have already eaten your PFC norm — you can fill your stomach with vegetables. They have practically zero calories.
4. Do not add oil to salads. Instead of oil, you can pour lemon juice and soy sauce on a salad of fresh vegetables.
5. Do not add butter to porridge. If you do not like cereals, and you do not like porridge without oil — experiment with spices.

Balanced nutrition is not a diet, but a lifestyle. This is also discussed by experts in the article Balanced nutrition vs. diets. What is more effective for weight loss?

Start by analyzing your diet, gradually introduce new habits, and do not forget about physical activity. The health of your body begins with your plate!