In order to look and feel your best, your body needs a complex blend of nutrients. Not only do you need the right proteins, carbohydrates, fats, vitamins, and minerals, but you also need adequate fluids to stay hydrated, and a good dose of fibre, too. This is why our Herbalife Nutrition Philosophy is based on balanced nutrition – a combination of healthy foods and supplements that help you meet your daily needs, coupled with the right calorie balance to help you lose, gain or maintain your body weight.
7 Essential Elements for a Balanced Nutrition Plan
At Herbalife Nutrition, we believe that good health lies in eating the right foods, combined with regular exercise and rest. A proper, balanced nutrition will help fuel your daily activities and promote a lifetime of wellness. Here are seven elements of a balanced diet:
Protein is a macronutrient vital to virtually every cell in the body. You use protein to manufacture important molecules, such as hormones and enzymes, and to build and maintain muscle tissue. Protein is also great at satisfying hunger. Your body is constantly assembling, breaking down and using protein, so it’s important to include enough protein in your diet every day to replace what you’ve used. We suggest that up to 30% of your daily calorie intake comes from lean plant or animal protein, such as soybeans, poultry, fish and eggs.
Your body prefers another micronutrient, carbohydrates, for its fuel, so it’s important to get enough every day. We recommend that you get about 40% of your calories from whole grain, bean, vegetable, and fruit carbs – not the sugary, starchy kinds you find in baked goods, soda, and sweets.
Your body also requires small amounts of beneficial fats – but don’t go wild just yet; you’re probably getting enough. The typical Australian or New Zealand diet supplies more total fat and saturated fat than we need, and not enough healthy fats, such as fats from fish, nuts, olive oil and avocados. Fats are a very concentrated source of calories, which is why the Herbalife Nutrition Philosophy recommends what you limit your fats to 30% or less of your daily calorie intake.
4. Vitamins and Minerals
Vitamins and minerals are involved in many of the chemical reactions your body performs every day, and many minerals – calcium and magnesium, for example – have structural roles in the body. A well-balanced diet helps to supply the vitamins and minerals you need, and taking a daily multiple vitamin and mineral supplement helps you get the proper amounts.
Plant foods produce a wide range of natural compounds called phytonutrients. They contain a number of benefits, such as preventing disease, enhancing immunity, and repairing DNA damage. Their pigments give fruits and vegetables their beautiful colours. That’s why it’s important to eat colourful, plant-filled meals.
Fibre supports the digestive process, helps to fill you up, and promotes the growth of friendly bacteria in the digestive tract. Whole fruits, vegetables, whole grains, and beans are the best sources of dietary fibre, but if you can’t get the recommended 25 grams every day, you can work in fibre supplements.
The human body is 70% water, so it’s no surprise that we need to stay hydrated in order to remain healthy. Your body needs water to transport nutrients to cells and to get rid of waste products. Water also helps control body temperature and lubricate joints, organs, and tissues. Most of the chemical reactions in the body take place in water, too. The general recommendation for fluids is about eight (240ml) glasses a day. Water should be the first choice, but plain tea or coffee can also count towards meeting your daily fluid needs.
By SUSAN BOWERMAN
MS, RD, CSSD, CSOWM, FAND,
Senior Director, Worldwide Nutrition Education and Training, Herbalife Nutrition.