Key nutrients in a balanced diet

January is the month of new year’s resolutions and lifestyle changes. Whether you decide to try a new diet or simply enhance your existing one, there are several key nutrients that should be part of any balanced diet.

The most nutritious type of grains

Equally, although grains are generally accepted as a good type of food, some grains are more nutritious than others.

Whole grains are rich in fibre, vitamins, minerals, and other beneficial compounds. They include, amongst others, wheat, oats, brown rice and quinoa.

Whole grains are more nutritious because

they retain fibre, vitamins, minerals, and antioxidants

Refined grains have been processed to remove the bran and germ, leaving only the starchy endosperm. This makes them lower in fibre and some nutrients. Some of the most common types of refined grains include white rice, white flour, semolina and instant oats.

Food portions

How much we need to eat is closely linked to how active our lives are.

If you exercise a lot and/or have a very active lifestyle, your body requires a range of nutrients to support performance, recovery, and overall health. That would include complex carbohydrates, protein and fats.

Aim for 1.2–2.0 grams of protein per kilogram of body weight,

depending on the intensity of your exercise

Also, make sure that you keep your micronutrients high. They play an important role in energy production and muscle recovery.

That would include the followings vitamins and minerals.

👍🏽Vitamin D for bone health and immune function. Get it from sunlight, fortified foods, or supplements.

👍🏽B-vitamins are essential for energy metabolism. They are found in whole grains, eggs and leafy greens.

👍🏽Magnesium helps with muscle function and recovery. Found them in nuts, seeds, leafy greens and whole grains.

👍🏽Calcium is very important for bone strength and muscle contractions. Found in dairy products, leafy greens, and fortified plant milks.

👍🏽Iron is necessary for oxygen transport in the blood. Some foods with a high content of iron are red meat, beans, lentils and spinach.

Keep hydrated

Keeping hydrated is essential for everyone, particularly if you sweat a lot due to physical exercise or hot weather.

Drink 6-8 glasses of liquid per day (about 1.5-2 litres) and

on a very hot day you can go up to around 3 litres

Don’t have too many sugary and diuretic drinks such as sparkling drinks, alcohol or too much juice, tea and coffee.

Electrolytes like sodium, potassium, and chloride are crucial for maintaining hydration and muscle function, especially if you sweat a lot. Get these from fruits and vegetables as cucumber, tomato, celery, strawberries, watermelon or broccoli.

For extra electrolytes you can use an electrolyte solution, or drinks like kombucha which are naturally high in electrolytes.

Focus on nutrient-dense foods

Prioritise foods that are high in nutrients but relatively low in calories. Nutrient-dense foods -also known as Super Foods- provide vitamins, minerals, and other essential nutrients without too many excess calories.

Super foods are natural foods that are especially nutrient-dense while generally being low in calories so they can be eaten in small portions to fully get the nutritional benefits. In addition, when they are also sustainable eg. produce high yields and tolerate challenging weather, they become future foods.

By eating what your body needs, you will make sure that you save money and reduce food waste, as well as keep physically and mentally healthy.