The commonality of eating out in America has led to most people eating heavy fattening unbalanced meals. In the United States, a lot of our meals contain heavy fats, excess grease, and a lot of bread, carbs, and cheese. A secret ingredient used to flavor American cuisine is often cheese, and food today is not like it used to be. Food used to be cooked for hours to prevent food-borne illness, and meals were balanced and eaten at a slower pace for better digestion and to prevent overeating and weight gain. So although eating balanced meals has become lost today, it is still important for health and weight loss. So today, I will teach you how to plan your meals so that they are balanced and help you meet your weight loss goals this year!

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What Is A Balanced Meal?

Balanced meals are based on a diet that will help create optimum health by seeing food as medicine, and having each meal consist of the main food groups. The main food groups are protein, dairy, carbohydrates, fats, sugars, fruits, and vegetables. These main food groups are based on the composition of DNA. Our DNA determines everything from our physical appearance to our immune system, so the food we eat can become great fuel for the body, immune system, and aid in DNA repair.

A lot of people do not realize that DNA is not an unchangeable thing. Your DNA shapes what you are, but your DNA is also changed and weakened by your environment. Humans have polluted and destroyed the earth, so things like radiation and chemicals get into our bodies and actually damage our DNA. This negatively affects our immune system and our overall health. Parasites can also damage our DNA. One of the most well-known DNA-harming bacteria known to scientists is E.coli. So strengthening your body and DNA starts with what you put into it; it starts with your food.

The meals you create should be based on what your DNA needs. DNA consists of protein, which is also what hair is made of. Proteins are the molecules that your genes are dependent upon, and they do most of the work in your body, so you need protein in your diet. You can get protein from various foods, including eggs, dairy, seafood, fish, nuts, grains, and meats. Vegetarians and vegans can still get protein in their diet through these foods, but it is more difficult for vegans to get a good variety of protein, so going vegan can be quite difficult.

DNA also requires carbohydrates called ribose, which builds DNA and RNA, so they are too important to be left out of one’s diet. Not all carbohydrates were created equal, however. There are good and bad carbs. Good carbohydrates are found in fruits and vegetables. Some high-carb foods that you can eat are bananas, pumpkin, oranges, cherries, blueberries, buckwheat, sweet potato, taro, apples, beets, grapefruit, yogurt, and carrots.

Based on the list of healthy carbohydrates, you can tell that they contain sugar. Sugar is essential to build DNA. In DNA, sugars are called deoxyribose, so they are important for our health, but the sugars that you need are the ones that naturally occur in the environment in healthy foods, such as the carbohydrates listed above. Unhealthy sugars to avoid are man-made sugars like artificial sweeteners that are found in sugar-free drinks.

When it comes to fats, our body needs fats to maintain homeostasis. Fats keep our bodies warm, which is why those who weigh more tend to stay warm more easily compared to those who are skinny and thin. Fats also insulate our organs and cells, so they are essential for optimum health.

Not all fats are the same, however. There are good and bad fats. Bad fats come in the form of greasy fried foods, but healthy fats are found in a variety of foods including oils (like olive and coconut oil), avocadoes, eggs, fish, chocolate, yogurt, nuts, and seeds. Are you surprised to see chocolate on this list? It might surprise you, but a cup of milk chocolate chips contains 50 grams of fat. A milk chocolate bar contains 13 grams of fat. Dark chocolate is even higher in carbohydrates, which is one of the reasons why it is pushed more than milk chocolate as being a healthier food.

How To Create A Balanced Meal

Based on everything you have learned above, to create a balanced meal, you will need at least these groups present on your plate:

Carbohydrates/Sugars

Carbohydrates contain sugar, so you can add fruit to your meal, such as an orange, banana, raspberries, etc. These raw foods will also give you enzymes that you need to help you break down your food, so you should eat these first for proper digestion. You can also add lemon or lime juice to a glass of water, and drink it first before eating since the water will help you eat less, feel full faster, and prevent overeating. The lemon or lime juice will also add some good safe sugars and carbohydrates to your meal. Another option is to add some carbohydrates in the form of potatoes, pasta, or some other starch of your choice to your meal to help balance it.

Protein/Dairy

A portion of meat or some other protein should be added to your meal to balance it, but be careful not to eat too much meat with each meal because it can be hard on the kidneys.

Vegetables

Vegetables provide essential vitamins and minerals that the body needs to function at full capacity, so they should be added to your meal whenever possible. You can eat any vegetable that you like, and if you have no time to prepare vegetables for your meal, you can always use foods like salsa and pickled vegetables to meet these needs instantly.

Portion Control When Eating Balanced Meals Is Crucial

Portion control is as important as choosing the right foods when eating balanced. If you eat too much of any one thing, it can be harmful to the body, so eating proper portions is very important. As a general rule, I take 3-4 tablespoons from each food group and put them onto a small plate. This helps me control my portions and prevents me from overeating. I also like to add a glass of water or apple or tangerine juice with lemon or lime added to it to help me get full faster on less food.

Final Thoughts

Eating out can make it hard to eat balanced, but it can be done. The simple way to do this is to order fruit juice and drink it before your meal arrives. The fruit will add sugars and carbs to your meal, as well as enzymes to help break down your food. Drinking before eating will also help you eat less and feel full faster. Then you are free to order protein in whatever form you like. You can also order a side of veggies with your meal if it does not come with any. So go ahead and enjoy eating out while trying new good food.

You all now know my secret to successful weight loss, and how to eat healthy balanced meals; it is all about having good eating habits that are not too restrictive, and which allow you to still enjoy food. When we restrict ourselves too much, it is nearly impossible to stick with a diet in the long run, so give yourself more freedom while still maintaining a good diet routine that will help you with long-term weight management. Your health journey starts with a good diet and good food, but it ends with a more beautiful vibrant healthier you!

Good luck on your health and weight loss journey!

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