Forming a Balanced Diet

[William_Montgomery]

Others touched upon this in a recent thread, I thought it was an interesting question and a point worth following up.

What is a balanced diet? What does that mean?

For some it seems to refer to just having a broad variety of foods as part of your diet. For others, a precisely formulated and considered balance of what you eat and how those foods interact with each other.

So, what does a balanced diet actually look like and what do you consider when forming one?

 

[TeeDee]

Are we talking about just general longevity ? or physical performance/outcome?

My opinion is that someone whom is active - either via work or sports hobby ( anything semi endurance based ) can be far more accommodating in terms of Carbohydrate intake if we look at Macro splits.

 

[nigelp]

......

 

[Broch]

I believe wholeheartedly in the power of evolution and the survival of the fittest. Homo Sapiens have been around some 300,000 years and arrived in Europe around 40 to 50,000 years ago. We know that the diet the Mesolithic ate was better for them than the Neolithic and early farmers ate (which was too carbohydrate rich). In Britain, we have had a purely farmed diet for only the last 6,000 years or so.

So, if we could live an active Mesolithic life (which was quite physical one presumes) it is possible that the diet we have evolved to take most advantage of would be a Mesolithic one - varied, high-protein (fish, game), a high variety of plant materials, and, seasonally, large quantities of nuts and fruit. What we have not evolved to eat is processed gluten laden wheat washed with fertilisers and insecticides.

However, I am well aware that there are many experts on the subject that totally disagree with this theory

 

[GreyCat]

I don't believe that there's One True Way when it comes to a "balanced diet" (which to me is the diet that works to keep your long term health at the optimum).

I think there's some general principles like the "if your gran wouldn't recognise it" test. Avoiding what is clearly junk food.

The carbs thing is fraught- for some of us, severe reduction in carbs is necessary to remain healthy. I follow the approach proposed by Sarah Flowers (another "proper" nutritionalist) in her book "Eating to beat Type 2 Diabetes." Works for me. Not everyone needs to be so controlled. I don't need to "bulk out" my decent stuff with starchy carbs because I have become accustomed to small portions of meat/cheese/eggs with greens of some sort. Fibre- I try to balance soluble and insoluble as too much insoluble fibre inflames my gut.

I really love natural yoghurt- but being lactase intolerant, it doesn't like me unless I treat it with lactase enzyme (it's extremely difficult to ferment ehough ofl the lactose out unless your yoghurt becomes VERY acidic..... I have made my own yoghurt and like it very lactic, but still is has too much residual lactose in for me, even if also strained). I need to be very careful with pulses if I want to stay away from the toilet, and I avoid inflammatory fats (mainly seed oils).

Alcohol: views vary. I like a glass (only one glass, proper traditional sized) of a decent dry white wine with some nice cheese. Humans have been fermenting things to make alcohol for a looong time.....

I believe wholeheartedly in the power of evolution and the survival of the fittest. Homo Sapiens have been around some 300,000 years and arrived in Europe around 40 to 50,000 years ago. We know that the diet the Mesolithic ate was better for them than the Neolithic and early farmers ate (which was too carbohydrate rich). In Britain, we have had a purely farmed diet for only the last 6,000 years or so.

So, if we could live an active Mesolithic life (which was quite physical one presumes) it is possible that the diet we have evolved to take most advantage of would be a Mesolithic one - varied, high-protein (fish, game), a high variety of plant materials, and, seasonally, large quantities of nuts and fruit. What we have not evolved to eat is processed gluten laden wheat washed with fertilisers and insecticides.

However, I am well aware that there are many experts on the subject that totally disagree with this theory

I agree (I'm no expert mind you!).

In addition, most humans can no doubt get by on something which is not optimum, so probably cope OK with eating a level of traditionally farmed and prepared grain from your recent ancestral past..... e.g. oats and spelt in UK..... and drinking it ("small beer" as a food).

But- highly processed and refined grains are another thing. Add in "thrifty" genes from peasant stock (most of us), chuck in a dash of epigenetics and add abundance, and hey ho, we are where we are.

Still, for most people, there's no "One True Way." Most humans can get by OK on a wide variety of diets.... so long as we avoid the junk..... trick is finding what works best for you.

GC

 

[TeeDee]

I think our diet needs to reflect changes in our level of generic activity -which if in the western world is now more sedentary than our grand parents. Also with the advent of Big-Ag and the use of chemicals whilst our calorie density of food has increased through size , the nutritional density has decreased.

 

[Pattree]

I enjoy my grub and that it is probably doing me more good that the stress of concerning myself about it.

Also I am pretty sure that if we all tried to live on “organic” / “natural” food then the world would starve. We couldn’t grow enough of it; certainly not on this little island and there would be a lot less of it on the global market.

Of course if your diet is causing you issues, anxiety or if you enjoy and are motivated to weigh the pros and cons your own specific diet, then all power to you.

 

[Broch]

I think our diet needs to reflect changes in our level of generic activity -which if in the western world is now more sedentary than our grand parents. Also with the advent of Big-Ag and the use of chemicals whilst our calorie density of food has increased through size , the nutritional density has decreased.

Agreed, not even the farmers lead the active life of the Mesolithic. It's all too easy to bulk out our food with carbs. At the same time, I worry about the replacement of natural sugars with 'sweeteners'; I can't take aspartame, it give me severe indigestion yet try and find a soft drink that hasn't got any

As for there not being enough - in the western world far too much of our 'cheap' food is wasted. We don't pay enough for it to be produced without subsidies and people are happy throwing perfectly good food away. In the UK something like 25% of all food bought was wasted

 

[Pattree]

In the UK something like 25% of all food bought was wasted

I was horrified by that figure until I heard a government spokesperson talking about it in Women’s Hour years ago.

I am very careful about throwing food away but in terms of that report I throw away about a third of the bananas that I buy, half the mangoes, quarter of the apples, a lot more than half the broad beans but other than celebrations when we have roast spuds I do not throw away any potatoes!

Peel, skins, bones and other non-food parts were included. It was the weight sold against the weight thrown away.

I agree that retail does dispose of a lot but much goes to charities. Tesco give huge pallet loads away..

I have no idea what a balanced diet is. I eat an habitual diet. It’s pretty basic most of the time but is punctuated y fairly regular visits to a local Polish bakery and coffee shop.

My reply to critics of my diet are the final words spoken by Charriérre in the film Papillion.

 

[Broch]

Yeh, you are correct, only 71% of that 25% was deemed edible
However, the vast majority is from homes not commercial waste.

 

[TeeDee]

Others touched upon this in a recent thread, I thought it was an interesting question and a point worth following up.

What is a balanced diet? What does that mean?

For some it seems to refer to just having a broad variety of foods as part of your diet. For others, a precisely formulated and considered balance of what you eat and how those foods interact with each other.

So, what does a balanced diet actually look like and what do you consider when forming one?

My take on balanced diet - I think it should be a move away from a reliance on a repetitive set of meal plans or ingredients to one that encompass as many varied nutrient positive dense foods that one can find ways to consume without it feeling like a effort - find ways and meals that are easy to cook , easy to consume and easy to include for 70% of the time - you are Human , you will succumb to temptation and the foodie in me does take the 'live to eat' route as much as the ' eat to live ' health aspect - there should / will be the sweetspot in the middle where taste & enjoyment meets " good " food choices.

If one isn't involved in heavy physical activity or hard physical training or wishing to intentionally add weight then an eye on ones macros split should be looked at - but not to the extent of weighing every morsel.

If one can get an idea of how much Protein is in an egg , chicken breast , serving of chickpeas , Serving of Cottage cheese etc and manages to get ones eye in in terms of knowing how much of ones intake is , Carbs ( Beige food ) , Fats and Proteins it can be useful. More as we get older as loss of active muscle tissue ( Sarcopenia ) increases and to prevent that keeping ones protein ( Anabolic ) and activity level ( Catabolic catalyst) active - as much as we can to ensure we don't just have longevity but retain physically active longevity.


I found these ranking lists useful - review them , take note of the 'big ticket items' and see about including those into your weekly diet in whatever way you want too - as an example I've found Kale is easier to consume on a regular basis if done the air fryer or better in a regular smoothie.

More healthy Fats as opposed to unhealthy fat - Oily fish ( I find tinned fish is a great staple ) and nuts - Walnut , Brazil Nuts , Almonds . Mixed seeds help - Flax , Chia , Millseed , Lidls and Aldi are surprisingly good for these at reasonable prices.

I'd also suggest experimenting with foods that support a gut friendly approach of creating a healthy gut biome.

All just my opinion. Not a Nutritionist. Barely even Human.

 

[Broch]

We eat healthily and enjoyably, the two are certainly not exclusive. We love fresh food - meat, fish, veg, pulses.... and we enjoy cooking both simple and exotic meals. But, the one problem I have is a growing intolerance to some foods that previously I could eat without problem. I have no explanation for it, and it does make me have to think occasionally, and it really annoys me. So I can't eat some raw nuts (like hazelnuts or almonds) but can eat others (like cashews and Brazil nuts); I can't eat cucumber and some raw veg like carrots (go figure, I can't); I can only eat a relatively small amount of raw fruit as well which, at one time, I loved, so the one supplement I take is Vit C.

 

[Silverclaws2]

There is a UK Government recommended diet

Of which I have used to aid in the construction of my own diet of which is currently a weight loss diet where I am seeking to lose five stone


But I through having long since come to view food as fuel have a rather limited diet of which comprises ; sardines in olive oil for breakfast then nothing until the evening where I then tuck into a spiced lentil and 3 bean stew, the only variety being I use different beans from time to time and sometimes I add 100g of chicken. My aim is to quit eating by 6pm where I then go out for a stiff two mile walk and then not eat again until 12 noon the next day

Though my BMR is currently about 1700, I consume between 1000 and 1300 Kcal/day of which is what I need to do to lose weight

Three stone lost, two stone to go.

 

[TeeDee]

There is a UK Government recommended diet

Of which I have used to aid in the construction of my own diet of which is currently a weight loss diet where I am seeking to lose five stone


But I through having long since come to view food as fuel have a rather limited diet of which comprises ; sardines in olive oil for breakfast then nothing until the evening where I then tuck into a spiced lentil and 3 bean stew, the only variety being I use different beans from time to time and sometimes I add 100g of chicken. My aim is to quit eating by 6pm where I then go out for a stiff two mile walk and then not eat again until 12 noon the next day

Though my BMR is currently about 1700, I consume between 1000 and 1300 Kcal/day of which is what I need to do to lose weight

Three stone lost, two stone to go.

Impressive weight loss. Much respect.

 

[Paul_B]

I follow the eat what is needed principle. Eat to survive not to eat as the end in itself. So I try to think along the lines of eat when I feel hungry, obviously maintaining hydration as it is possible to be thirsty but interpret it as hungry I once read. Whatever the case I eat lunch and dinner with a few small subsistence snacks through the day. I am not about worrying too much about food, it is not that important to me other than survival. If I can stomach it and it is reasonably healthy, well cooked food I eat it.

I do however have a few things I insist on. I do not buy meat from mainstream supermarkets but buy from Booths supermarkets. They buy from reasonably local meat suppliers. For example they used to always get their beef from a meat supplier in Cumbria and not too far from where I live. One that is supplied by local cattle that then get finished off in the fields owned by the supplier fairly local to the abattoir (or certainly used to). The carcasses then go to a Preston based, Booths owned processing place to be prepped to go to the stores. That was always the case and as a result their meat is in another league to say Tescos and ASDA meat.

BTW the last time I had minced beef from one of those main stream supermarkets It was their higher quality one and as it was fried off to make a chilli or bolognese sauce there was a distinct smell of urine. Now I do not have a strong sense of smell so for me to be disgusted by the strength of that urine smell it means it was bad. That was fresh in the chiller meat so not off. I have no idea what caused the smell but I did not eat it and never gone back!!!

I guess I am saying with certain categories of food I would not go cheap, meat is one. I will buy veg from ALDi/LIDL but not meat. Even though small farmer I used to know once told me that the company they were a cattle grower for supplied either Harrods or selfridges with beef and ALDI (the Wagyu variety BTW). The company was a big cattle farming company who also expanded by subcontracting quality cattle farmers around the country to rear their cattle too.

PS Booths is a unique supermarket I reckon as they try to source a lot of their fresh foods within the areas they operate. For example the traditional veg like potatoes, carrots, swede, etc I know come from farmers in the Southport to Ormskirk areas as I grew up with my parents buying those veg from those same farmers in their farm shops. Back in the day they were literally sold out of the storage barn but later on they built wooden sheds to operate out of IIRC. You could get large sacks of carrots for the price most mainstream supermarkets sold small bags. IF you had the place to store you could buy really big sacks of spuds and carrots too. I actually worked in their HQ and unless they have changed drastically then they operate the same. Plus i like their attitude to inclusivity in employment. They take on people from backgrounds others do not. Ex cons, deaf, those with learning difficulties, those who were put on the scrap heap due to age, etc. Good food and good ethics. Can't complain as I can afford it.