Balanced eating made simple

Between busy work schedules, family responsibilities and the endless parade of food advice in our faces online and on television, it’s easy to feel overwhelmed by the idea of healthy eating. Should you cut out carbs? Cut out sugar? Go gluten free? Intermittent fast? The truth is, most of us don’t need a complicated diet plan, just a simple and balanced approach that feels doable and sustainable.

Balanced eating isn’t about dieting or depriving yourself. It’s about giving your body and your mind what they need to thrive in a consistent and kind way. Whether you’re cooking for one, feeding your family or grabbing a quick meal between work meetings, balanced eating can improve energy, mood, digestion and overall wellness. And guess what?! There’s no need to overthink it.

So, what is balanced eating really? Basically, it means including a variety of nutrient-rich foods from all the major food groups in your diet in reasonable proportions that support your health. No single meal must be “perfect”, and you don’t need to eat a salad at every sitting to be healthy and feel good about your food choices.

A helpful visual of a balanced plate looks like this:

½ vegetables and/or fruits

¼ lean protein like fish, chicken, tofu, eggs, beans

¼ whole grains or complex carbs like brown rice, quinoa, sweet potato

Healthy fats like olive oil, nuts, seeds and avocado and fermented foods like yogurt or sauerkraut also support balance especially for heart and gut health.

To have a balanced diet, you don’t need to overhaul your kitchen overnight. There are simple, realistic strategies you can start today!

Eat the rainbow! The more colors on your plate from fruits and vegetables, the more diverse the nutrients.

Add, don’t subtract! Instead of focusing on what to eliminate, ask what you can add. Examples include an extra serving of vegetables, a handful of nuts, a little extra protein with your snack or a piece of fruit for dessert. Taking a positive approach to your eating habits is more motivating and sustainable than creating negative energy by cutting things out.

Don’t fear carbs and fats, choose smarter! Healthy carbohydrate foods like oats, brown rice, quinoa, whole wheat bread and certain fruits and vegetables provide the body with fiber and energy. There are healthy fats in nuts, seeds, fish and oils that can help you feel full and support brain health. Less healthy carbohydrates and fats don’t necessarily need to be avoided completely but should be minimized.

Plan ahead (just a little)! Even planning your meals loosely can reduce stress and help you make better choices. Keep a few balanced staples on hand like canned beans, frozen veggies, frozen meat or fish so you can throw together quick meals. When you see your favorite healthy staples on sale, buy in bulk so you have them next time you need them. As you run out of something, immediately put it on your grocery list so you don’t forget. Doing these things ahead of time for yourself will ensure you’re always prepared for your next healthy meal or snack.

Hydrate and listen to your body! Sometimes we mistake thirst for hunger. Keep water nearby and sip regularly to prevent overeating. Being mindful of your thirst vs hunger will build healthier habits over time.

One of the biggest obstacles to balanced eating is the idea that we think we must get it exactly right all the time. But life just isn’t like that, and food doesn’t need to be either. Enjoying a slice of birthday cake or a pizza night is part of a healthy relationship with food. The goal isn’t to be perfect and eat “clean” 100% of the time but rather to find a rhythm for yourself that feels good and brings you joy and comfort. Balanced eating also means becoming aware of how your body feels after different meals. Which foods give you lasting energy? Which ones leave you feeling tired and sluggish or hungry again after only an hour? Your body’s cues are your most reliable source of information about what is best for you, not some fad diet. Be patient with yourself and start with making one small adjustment at a time. Even one balanced meal a day is a significant step in the right direction.

What a wonderful time of year it is to start thinking about adding more healthy foods to your daily eating routine because here in the Providence area, we have several options for Farmers Markets where we can buy beautiful fresh locally grown produce. Some options include:

Hope Street Farmers Market which is open every Saturday at Lippitt Park and offers a variety of local goods like fruits, vegetables, meats, dairy and seafood.

Farm Fresh RI Farmers Market is open on Saturdays also at 10 Sims Ave. Their selection varies depending on the season.

Goddard State Park Summer Farmers Market in Warwick is open during the summer months and has a wide selection from local vendors.

The South Kingstown Year-Round Farmers Market gives you options all year!

The bottom line here is that you don’t need to follow a strict diet or obsess over every ingredient or calorie to nourish your body well. Balanced eating is about flexibility, variety and giving yourself grace. It’s not the extremes but the everyday choices that shape your long-term health. Next time you’re wondering what to eat, remember that a little balance goes a long way.

LEAH HALUNEN is a personal trainer at the Jewish Alliance of Greater Rhode Island.