#13 Balanced, Real Food

Life is like riding a bicycle. To keep your balance, you must keep moving. Albert Einstein

Also, to keep your glucose balanced, you need to keep moving!

Before 2011, the food pyramid was the recommendation for food balance.

The Food Pyramid was replaced by the “My Plate” in 2011. “My plate” is the current food recommendation for Americans. Is this good advice? Yes, I think it is. Do Americans follow this advice? Hmm, I don’t think so.

A real food balanced diet is a way of eating that focuses on whole, minimally processed foods from a variety of food groups. Avoiding excess sugar, additives, or refined products.

It’s more flexible, culturally adaptable, and supports long-term health.

Vegetables and Fruits (half your plate) Local and seasonal when possible, and not forgetting vegetables, which I think should probably be emphasized more than fruit.

Whole Grain
Brown rice, oats, quinoa, barley, whole maize, whole wheat. Avoid refined grains (white bread, white pasta)

Legumes
Beans, lentils, chickpeas, peas – Great sources of protein and fiber

Healthy Fats
Avocados, nuts, seeds, olives, some cold-pressed oils (olive, flax, etc.)
Fatty fish like salmon or sardines (if not plant-based)

Quality Protein
Eggs, lean meats, poultry, fish

Fermented Foods
Sauerkraut, plain yogurt, kefir, kimchi—for gut health

Water as the main drink
Herbal teas, infused water (for example water with cucumber or mint)
Avoid sugary beverages and artificially sweetened drinks.

Minimize or Avoid:
Ultra-processed foods (those with ingredients you wouldn’t use at home)
Refined sugars and flours
Trans fats and deep-fried foods
Artificial additives, preservatives, and sweeteners

Energy balance should be maintained. Eat enough to support your needs without overeating. I have met people who adjust their diet according to their activity level for that day.

Just Keep Moving!