In an era overflowing with diet trends and quick-fix food solutions, the importance of a balanced diet often gets lost in the noise. So, what does a balanced diet mean and can you eat well without spending too much money?
A balanced diet, showcased by a plate brimming with diverse food groups, highlights the significance of both variety and moderation, guaranteeing our bodies receive the essential nutrients they need to thrive.
“To me, a balanced diet means having a mix of everything in moderation including protein, carbs, healthy fats, and plenty of vegetables,” says Teboho Mokoena from Johannesburg.
“I stay motivated to maintain a balanced diet by focusing on how I feel when I eat well. When I stick to a balanced diet, I have more energy and a clearer mind, and that’s what keeps me on track.”
Teboho Mokoena
One of the most significant challenges he faces in maintaining a balanced diet is the convenience of fast food, a common temptation for many.
“Convenience is the biggest challenge because fast food is tempting. I overcome it by prepping meals in advance, so I always have something healthy ready.
Food without guilt
“It’s not about being perfect every day. I try to stay consistent, but I also allow myself to enjoy food without guilt when I need to. However, balance is key,” he notes.
For Thobeka Peete from KwaZulu-Natal, a balanced diet is about more than just eating well; it’s about variety and moderation even amidst the challenges of a busy lifestyle.
“A balanced diet to me means eating a variety of foods in the right proportions to provide the nutrients my body needs for optimal health. I also believe that it involves the moderate intake of sugars, salts, and saturated fats, making sure you maintain proper hydration as well,” Peete explains.
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“I always set clear goals for my diet and always track my progress. I plan my health, making sure that I don’t make poor health choices. I always incorporate various foods into my diet to keep meals interesting and enjoyable.”
Despite her commitment, Peete acknowledges the challenges she faces, particularly as someone who works in the hospitality industry.
“As someone who’s in the hospitality industry and constantly busy, finding time to prepare meals is at times difficult. Meal prep helps in that regard.”
Making food healthy, interesting and enjoyable
“Temptation and cravings, especially during my monthlies, sometimes also put me off track completely. I alternate these cravings with healthier options or have a cheat day once a week,” says Peete.
Boitumelo Ramakadi, a dietitian based in Pretoria, describes a balanced diet as eating meals that contain all the food groups, which are your whole grain, unrefined starches, lean protein, fruit, vegetables, healthy fats, and fibre, all in adequate amounts according to your individual nutritional needs.
“Maintaining a balanced diet means you are getting all the macronutrients and micronutrients required for your normal body function. A balanced diet maintains a good, healthy weight, keeps your energy levels up, promotes gut and heart health, and builds a good immune system, which can protect you from multiple diseases.
“Multiple lifestyle diseases, such as hypertension, type 2 diabetes, obesity, some cancers, and heart diseases, can be caused by eating foods that are high in saturated and trans fats, food high in salt and refined sugars, such as white flour baked goods, sweets/candy, chocolate, and carbonated drinks. All that and living a sedentary lifestyle are most definitely going to cause you trouble in the near future.”
While Ramakadi emphasises the importance of a balanced diet, she also stresses the importance of portion control.
“Anything can have negative effects when you have too much of it. That is why portion control is important to make sure you’re giving the body only what it needs because when we eat, our bodies only take and use what they need, and the extra is stored as fat.”
Dietitian Boitumelo Ramakadi
She also addresses a common misconception that healthy food is boring and bland. “That’s not the case at all,” she says. “Finding new ways and recipes to cook your food can make it very enjoyable. Adding variety and not eating the same foods every day helps to keep things interesting while ensuring you get the most from all your meals.”
Ramakadi’s tips for a balanced meal
- Make whole grains the basis of every meal.
- Have lean proteins, and 2-3 servings of fruits and vegetables within each meal.
- Drink a lot of clean, safe water.
- Switch to healthier snacks, such as unsalted nuts, popcorn, olives, prunes, and fresh fruit.
Ramakadi says it’s important to recognise the challenges of maintaining a balanced diet in today’s fast-paced world and adjust your lifestyle.
“Meal prepping can definitely help us to keep having healthy meals as we move through our busy lives.”
She sees nourishing your body as a form of self-love, urging everyone to take care of their health by making a balanced diet a lifestyle.
“Also visit a dietician, as we help you by creating meal plans specifically for your own individual nutritional needs while considering your budget, resources, time, culture or religion, and other factors that influence eating habits.”
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