The Balanced Eating Strategy That Makes You Feel Great, part 1
This article outlines the basic principles of balanced nutrition for an adult without dietary restrictions or serious health issues. Let’s assume your body digests all the main food categories well: meat, fish, dairy products, eggs, legumes, grains, vegetables, fruits, and greens. Based on this broad and diverse foundation, it is possible to build a diet in which each food group is represented — at least in small quantities. This is what is called a balanced diet.
Balanced nutrition is not a diet or a strict regimen. It is a general approach based on whole foods and variety. It does not require detailed nutrient counting — it is enough to focus on meeting daily needs for proteins, fats, carbohydrates, fiber, vitamins, and minerals, while minimizing consumption of heavily processed foods that contain preservatives, flavorings, and other artificial additives.
It’s important to understand: if, for medical, ethical, or personal reasons, an entire food group is excluded from the diet, this requires an individual approach to planning. You can’t simply remove meat, dairy, or legumes without disrupting nutritional balance. In such cases, a well-thought-out substitution is necessary — through other foods or, if needed, with supplements. This is especially important to ensure the body continues to receive all key nutrients — protein, vitamin B12, calcium, iron, fiber, and other elements that form the foundation of balanced nutrition.
Nutrient Basics: What and Why
The human body performs enormous work every day: it generates energy, renews cells, synthesizes hormones, defends against viruses and bacteria, supports brain function, digests food, regulates temperature, and eliminates metabolic waste. All this is only possible with regular intake of nutrients — essential substances, each of which plays an irreplaceable role.
Proteins
Proteins are the building material for the entire body. From them — or more precisely, from amino acids — muscles, enzymes, hormones, immune cells, and neurotransmitters are formed. Proteins participate in tissue regeneration, immune protection, metabolic reactions, and even brain function.
Particularly valuable are complete proteins — those that contain all 9 essential amino acids the body cannot synthesize on its own. Complete proteins are found in animal products and in some plant-based combinations: legumes + grains in a 1:2 ratio.
Sources: meat, fish, eggs, cottage cheese, cheese, yogurt, legumes and legume microgreens (peas, chickpeas, lentils), whole grains.
Fats
Fats are an essential macronutrient. They provide energy, are part of cell membranes, participate in hormone production, aid in the absorption of fat-soluble vitamins (A, D, E, K1/K2), and help insulate the body.
There are two main types of fats: unsaturated and saturated:
- Unsaturated fats are beneficial — they support the health of the
heart, blood vessels, and brain. These include omega-3 and omega-6
fatty acids, some of which cannot be synthesized by the body and
must be obtained from food.
Sources: olive, flaxseed, and sunflower oil; nuts, avocado, fatty fish, seeds.
- Saturated fats are also important but should be consumed in
moderation.
Sources: butter, fatty meats, cheese, coconut oil.
Excessive intake of saturated fats combined with low physical activity and lack of fiber may increase cholesterol levels.
Carbohydrates
Carbohydrates are the body’s primary and most readily available source of energy. They are especially important for the brain, central nervous system, and during intense physical activity.
Carbohydrates can be complex or simple:
-
Complex (slow) carbohydrates: break down slowly, stabilize blood sugar, and provide a lasting feeling of fullness.
Sources: whole grains, legumes, vegetables. -
Simple (fast) carbohydrates: are quickly absorbed and can lead to a sharp spike in blood glucose.
Sources: berries, fruits, honey, maple syrup.
Complex carbohydrates are preferable in the diet — they provide steady energy and support the microbiota due to the fiber content in the foods they come from.
Fiber
Fiber is a type of carbohydrate that the body does not digest, yet it is crucial for gut health, microbiota, and blood sugar regulation. Fiber also helps eliminate excess cholesterol and toxins.
Sources: vegetables, greens, fruits, berries, whole grain products, legumes, bran, seeds.
Water
Water is the foundation of all metabolic processes. It supports thermoregulation, nutrient transport, waste elimination, blood circulation, and tissue structure.
A general guideline is 1.5–2.5 liters per day, including fluids from food. Needs increase in hot weather, during physical activity, breastfeeding, illness, or with high intake of protein/fiber.
Vitamins and Minerals (Micronutrients)
Vitamins and minerals are essential for the proper functioning of the body: they participate in the synthesis of enzymes and hormones, support the immune system, protect against oxidative stress, and regulate growth, tissue repair, energy levels, brain function, blood vessels, skin, internal organs, and the nervous system.
These substances enable most of the body’s biochemical reactions, acting as cofactors — enzyme activators without which metabolism slows down or becomes disrupted. Even with an adequate intake of proteins, fats, and carbohydrates, the body cannot use them effectively if it lacks the necessary “catalysts” — micronutrients.
Although the body requires micronutrients in very small amounts, their role is critical. Even a slight deficiency can lead to poor well-being, decreased productivity, sleep disturbances, skin issues, or memory problems.
All vitamins are divided into two major groups: fat-soluble and water-soluble. The former are absorbed only in the presence of fats in food and are stored in the body, so it is important to maintain balance — both deficiency and excess can be harmful.
Fat-soluble Vitamins
| Vitamin | Functions | Sources |
|---|---|---|
| Vitamin A | Vision (especially night vision), skin and mucous membrane health, immunity | Liver, eggs, butter, carrots, pumpkin, microgreens |
| Vitamin D | Calcium and phosphorus metabolism, bone health, immune and hormonal regulation | Fatty fish, eggs, dairy products, mushrooms |
| Vitamin E | Antioxidant, cellular protection, reproductive function support | Vegetable oils (especially sunflower), nuts, seeds, greens, sunflower microgreens |
| Vitamin K1/K2 | Blood clotting (K1), calcium metabolism and bone health (K2) | K1: Cabbage, broccoli, microgreens K2: Fermented foods (natto, cheeses), eggs |
Water-soluble Vitamins
| Vitamin | Functions | Sources |
|---|---|---|
| Vitamin C | Antioxidant, collagen synthesis, vascular health, immunity | Bell peppers, cabbage, broccoli, berries, microgreens |
| B1 (Thiamine) | Carbohydrate metabolism, heart and nervous system function | Whole grains, legumes, pork, seeds |
| B2 (Riboflavin) | Energy metabolism, skin, vision | Eggs, dairy products, liver, almonds |
| B3 (Niacin) | Fat metabolism, vascular health, antioxidant defense | Poultry, fish, peanuts, whole grains |
| B5 (Pantothenic acid) | Hormone synthesis, tissue repair | Mushrooms, eggs, meat, legumes, broccoli |
| B6 (Pyridoxine) | Amino acid metabolism, immune and nervous function | Fish, potatoes, bananas, nuts |
| B7 (Biotin) | Skin, hair, and nail health, blood sugar regulation | Eggs, liver, nuts, soy |
| B9 (Folate) | Cell division, especially important during pregnancy | Green leafy vegetables, legumes, microgreens |
| B12 (Cobalamin) | Blood formation, DNA synthesis, nervous system | Meat, fish, eggs, dair |
Minerals are divided into macrominerals (needed in large amounts — grams per day) and microminerals, or trace elements (required in microdoses — milligrams or less). Macrominerals are responsible for structural functions — bones, muscles, fluid balance. Microminerals are involved in hormonal regulation, enzymatic reactions, and protection against stress and inflammation.
The electrolyte group includes the minerals potassium, sodium, magnesium, calcium, and chloride. They are responsible for conducting electrical signals between cells, maintaining acid-base and fluid balance, muscle function (including the heart), and regulating blood pressure.
Macrominerals
| Mineral | Functions | Sources |
|---|---|---|
| Calcium (Ca) | Bones, teeth, nerve impulse transmission, muscle contraction | Dairy products, cabbage, sesame seeds, microgreens |
| Magnesium (Mg) | Muscles, nerves, anti-stress effects | Nuts, seeds, greens, buckwheat, legumes |
| Phosphorus (P) | Bone and tooth structure, metabolism | Fish, eggs, meat, whole grains |
| Potassium (K) | Blood pressure regulation, heart function, fluid balance | Bananas, potatoes, legumes, tomatoes, microgreens |
| Sodium (Na) | Fluid and electrolyte balance, nerve impulse transmission | Table salt, cheese, bread |
| Chloride (Cl) | Formation of gastric acid, involvement in electrolyte balance | Table salt, olives, cheese |
Microminerals (Trace Elements)
| Mineral | Functions | Sources |
|---|---|---|
| Zinc (Zn) | Tissue repair, immunity, skin health | Meat, seafood, eggs, pumpkin seeds, microgreens |
| Iron (Fe) | Oxygen transport, hemoglobin synthesis, immune support | Liver, meat, buckwheat, microgreens |
| Iodine (I) | Thyroid hormone synthesis | Seaweed, iodized salt |
| Selenium (Se) | Antioxidant protection, immune support | Brazil nuts, eggs, fish |
Vitamins and minerals: why no process works without them
As mentioned earlier, all vitamins and minerals are essential nutrients — meaning they are not produced by the body and must be obtained from food. The only partial exception is vitamin D, which can be synthesized in the skin under sunlight, but in most regions, its production is insufficient, especially during the colder months.
Even a deficiency of a single vitamin can lead to serious and potentially dangerous consequences — from anemia and osteoporosis to immune dysfunction, vision problems, cognitive decline, and metabolic disturbances.
Moreover, vitamins and minerals work in synergy: the absorption and effectiveness of some often depend on the presence of others. For example:
- Magnesium is required for vitamin D activation
- Vitamin C enhances iron absorption
- Vitamin K2 directs calcium into the bones, preventing its deposition in blood vessels
That is why balanced nutrition is not about occasional consumption of “healthy” food, but about the daily intake of a variety of nutrients in adequate amounts. Regularity and diversity form a stable nutritional foundation on which health is built.
It is also important to remember that fat-soluble vitamins (A, D, E, K) and some minerals (such as iron, zinc, selenium) can accumulate in the body in excessive amounts — especially when taken as supplements — and may cause toxic effects. This does not mean that supplements are harmful by nature: they can be extremely helpful in cases of identified deficiencies, malabsorption (e.g., due to gastrointestinal or metabolic disorders), or increased demand — such as during pregnancy, chronic stress, or inflammation. Sometimes therapeutic doses of specific nutrients are required that cannot be obtained from diet alone.
Nevertheless, it is crucial to approach supplementation mindfully — based on lab testing, symptoms, and preferably under professional supervision. This is especially true for therapeutic doses and nutrients that can accumulate in the body to toxic levels. Food sources remain the fundamental and safest way to obtain vitamins and minerals: they are gently absorbed, come in natural combinations, and do not overload the body’s metabolism.
Conclusion
Balanced nutrition is the foundation of health. It does not require strict restrictions, calorie counting, or the exclusion of entire food groups. It is enough to include daily a variety of sources of proteins, fats, carbohydrates, fiber, vitamins, and minerals — based on whole, minimally processed foods.
Micronutrients, though needed in small amounts, play a key role in metabolism. Their deficiency can disrupt the functioning of entire systems in the body. At the same time, it is important to remember: supplements can be helpful but are not a universal solution. They are effective when there are specific deficiencies or dietary limitations — and then should be taken based on lab results and under the supervision of a specialist.
The basis of the diet should still be natural foods. It is in them that nutrients come in the right combinations, are easily absorbed, and do not overload the body. Regularity, variety, and attention to the body’s basic needs are the key guidelines for nutrition that truly supports health.