The Balanced Eating Strategy That Makes You Feel Great, part 2

A balanced diet does not require significant expenses or a lot of time for preparation. Even a basic day of eating can be built from simple, accessible foods — without complex schemes or special diets. Below is an example of such a day, where each meal covers the body’s basic needs and provides a stable level of energy without sudden sugar spikes.

How to Build a “Basic Day” of Nutrition from Simple Foods

Breakfast

Components: carbohydrates (complex or fruit-based) + protein + fat + fiber + microgreens
Examples:

1. Oatmeal + yogurt / egg + microgreens
   – Oatmeal with regular or coconut milk (can be soaked overnight in the fridge instead of cooking)
   – A bit of natural yogurt or an egg
   – Radish, cress, or mustard microgreens
2. Smoothie with yogurt and microgreens
   – Banana, apple, berries
   – Bifido yogurt
   – Chia or flax seeds
   – Broccoli and amaranth microgreens (added into or sprinkled on top of the smoothie)
3. Yogurt-chia pudding
   – Natural kefir
   – 1–2 tbsp chia seeds (soaked overnight)
   – Blueberries on top
   – Microgreens for garnish (clover, cress, sunflower)

Lunch

Components: meat / fish / poultry + whole grain side + vegetables / salad
Example:
– Chicken breast or baked fish
– Rice, buckwheat, or quinoa
– Fresh vegetable salad with olive oil and microgreens

Dinner

Components: protein + vegetables + some slow carbohydrates
Example:
– Stewed or baked fish
– Vegetables (broccoli, zucchini, carrot, onion)
– Soup with sprouted lentils and/or peas
– Herbs or microgreens added on top

Snacks

Components: light protein or fats + a bit of carbs
Example:
– Yogurt with seeds and microgreens
– Nuts, berries
– Hard-boiled egg with mayonnaise
– Avocado with egg
– Kefir with toast

One of the easiest ways to increase the nutritional value and variety of your diet is to add microgreens. They are a concentrated, easily digestible source of nutrients that enhance the nutritional profile of everyday meals — without added calories or artificial flavor enhancers.

Microgreens: A Compact Resource for Complete Nutrition

Microgreens are young shoots of edible plants harvested before or just as the first true leaves appear — typically 5–14 days after sowing. Unlike sprouts, only the stem and leaves are harvested, without the roots. Microgreens are younger than baby greens and contain 4 to 40 times more vitamins and antioxidants than mature leafy greens. Thanks to this high concentration of beneficial compounds, microgreens are considered a natural functional "superfood."

They pair well with most types of meals: salads, side dishes, omelets, soups, smoothies, puddings, sandwiches, snacks. By adding just 20–30 grams of microgreens per day, you can significantly increase your intake of vitamins and antioxidants.

Beyond nutrition, microgreens also offer an aesthetic advantage: they bring color, texture, and freshness to a dish, making it look more vibrant and appealing. This affects not only biochemistry but also appetite and the overall pleasure of eating — which is why microgreens are so popular with restaurant chefs.

Interestingly, microgreens can be not only bought but easily grown at home — even without prior experience or major financial investment.

Growing at Home: Easy, Inexpensive, and Space-Efficient

You don’t need a greenhouse, garden bed, or complicated equipment to grow microgreens. They thrive in regular indoor conditions — at the same temperature and humidity comfortable for humans. Microgreens do not increase indoor humidity, and when grown without soil, they don’t raise the risk of mold.

Just four 2×4-foot shelves with LED lighting and twenty standard 10×20-inch trays can yield 500 to 1000 grams of fresh microgreens daily — far more than a typical household needs. Plant care is minimal: watering twice a day, every 12 hours, is usually sufficient. Harvest is ready every 7–14 days, all year round, regardless of season.

And for the easiest crops — such as peas, legumes, broccoli, radish, clover — even that setup isn't necessary. These can be grown as sprouts using a basic jar with a mesh or cloth over the top, rinsing the seeds twice daily with water. This method requires no space, no substrate, and no additional light — and produces results in just 2–4 days.

What Microgreens Provide (by Plant Type)

The nutrient profile varies by variety — here’s a brief overview:

Microgreen	Key Nutrients
Broccoli	Vitamins A, C, calcium, iron, phosphorus, sulforaphane
Red cabbage	Vitamins K, E, C, calcium, iron, beta-carotene
Arugula	Vitamins A, B-complex, C, K, potassium, antioxidants
Cress (curled)	Vitamins B, C, K, folate
Radish (Rainbow)	Vitamins A, B, C, E, K, calcium, iron, magnesium, phosphorus, potassium, zinc
Mustard	Vitamins A, C, E, K, antioxidants
Red clover	Protein, iron, calcium, folate, vitamin C
Alfalfa	Omega-3s, potassium, phosphorus, calcium, magnesium, iron, zinc, vitamins A, B-complex, C
Green peas	Vitamins A, C, E, B1, B2, B3, B6, protein, fiber, omega-3s, trace minerals
Adzuki beans	Protein, fiber, potassium, phosphorus, magnesium, calcium, iron, zinc, vitamin A, B-complex, omega-6
Lentils	Protein, calcium, potassium, phosphorus, magnesium, vitamins A, C, omega-3 and omega-6
Chickpeas (garbanzo)	Protein, fiber, iron, vitamin C
Corn	Vitamins A, B, C, E, calcium, magnesium
Sunflower	Protein, calcium, iron, potassium, phosphorus, magnesium, vitamins A, C, B-complex
Mung beans	Protein, fiber, potassium, phosphorus, magnesium, zinc, vitamins B1–B5

What Microgreens Are Not

Despite their nutritional density, microgreens do not replace major food groups. They are a supplement, not a substitute. Here’s what microgreens do not provide in sufficient amounts:

• Fiber — due to their small volume and tender structure, they are not a significant source of dietary fiber (unlike vegetables, grains, legumes).
• Protein — though biologically active, the actual protein content is too low to count on them as a main protein source (exceptions include legume microgreens, but even then the volume is limited).
• Calories and energy — they do not provide satiety or meet caloric needs.
• Fats and omega-3s — nearly absent, even in species whose mature versions are fat-rich (e.g., sunflower, flax).
• Not a vegetable replacement — microgreens cannot replace full servings of vegetables in terms of volume, digestive function, or bulk needed for gut motility.

Microgreens are an addition, not a replacement. Their strength lies in their concentration of micronutrients, biological activity, and freshness. But the foundation of a diet still consists of full-fledged sources of protein, carbs, fats, fiber, and water.

Protein: How Much You Need and How to Calculate It

Let’s take a closer look at how much protein your body actually needs and how to calculate it. Protein is a fundamental building block of the body. It should be included in your diet every day, consistently.

How to calculate your protein requirement:

Protein needs are calculated based on body weight and lifestyle:

• Sedentary lifestyle: 0.8–1.0 g per kg of body weight
• Moderate activity / maintenance: 1.2–1.5 g/kg
• Physical activity, sports, recovery: 1.6–2.2 g/kg

Example: A person weighing 65 kg with moderate activity → 65 × 1.3 = about 85 g of protein per day Examples of protein content in common foods:

• 1 chicken egg — approx. 6 g of protein
• 100 g of chicken breast — 22–25 g
• 100 g of cottage cheese (5%) — about 16 g
• 1 cup of Greek yogurt (150–170 g) — 10–12 g

For easier calculations, you can use an online calculator:
calculator.net/protein-calculator.html

Important notes:

• It’s best to spread protein intake evenly: 20–30 g per meal is optimal for absorption
• A sharp protein restriction may lead to muscle loss, reduced immunity, and poor concentration
• Excessive intake without physical activity is inefficient — balance with fats and carbohydrates is key

How Much Cholesterol Does a Healthy Person Need?

There are many myths around cholesterol. In reality, within reasonable limits, it is essential for health. The adult human body can synthesize cholesterol on its own. Still, moderate intake from food is not only acceptable but physiologically necessary — it is used in building cell membranes, producing hormones, vitamin D, and bile.

General guideline: up to 300 mg of cholesterol per day for a healthy person.
This is not a strict limit or "danger zone," but a practical benchmark for planning your diet.

Examples:

• 1 egg — ~180–190 mg
• 30 g of hard cheese — ~30–40 mg
• 1 tbsp of butter — ~30 mg

How to Handle Carbohydrates

Carbohydrates are a vital part of the diet. The key is not elimination but quality and balance. You don’t need to cut them out — just manage the type and quantity.

• Complex (slow) carbs should be the main source.
  They provide steady energy, promote satiety, and support gut microbiota.
• Simple (fast) carbs are used in moderation, not eliminated.

Optimal intake depends on lifestyle:

• Low activity: 2–3 g of carbs per kg of body weight
• Moderate: 3–5 g/kg
• High physical activity: 5–7 g/kg or more Example: A person weighing 65 kg with moderate activity → 65 × 4 g = 260 g of carbs per day

Fiber is a type of carbohydrate that is not digested, so it’s not included in this calculation.

How to Calculate Your Daily Water Intake

Water is just as essential as nutrients — without it, nothing in the body functions properly. For more accuracy, use an individual calculation:

Body weight (kg) × 0.03 = liters of water per day — basic need without physical activity
Example: 70 kg × 0.03 = 2.1 liters of water

If you’re physically active (including working in the sun, exercising, walking a lot), add about 0.5 liters for each hour of activity.
Example: Working in the sun for 8 hours → 0.5 × 8 = +4 L
Total: 2.1 L + 4 L = 6.1 liters of water per day

• Do not drink your entire daily amount at once. Distribute water evenly throughout the day — in small portions.
• Consider fluids from food (soups, vegetables, fruits) — but most of the intake should come from pure water.

Building a Weekly Nutrition Plan

Now let’s look at how to turn all this information into a real system.

1. The foundation of your diet should be whole, minimally processed foods. The less processed a product is, the higher its nutritional value and bioavailability. Vegetables, legumes, grains, eggs, fish, fermented foods, and microgreens form the core of balanced nutrition — without preservatives or artificial additives.

2. The diet is planned by the week, not by the day. The goal is to include a wide variety of foods over 7 days. This gives you flexibility, simplifies planning, allows for more combinations, and saves time on food prep.

3. Protein should be consumed daily, ideally from both animal and plant sources:

• Animal sources: meat, fish, eggs, dairy
• Plant sources: legumes and grains in a 1:2 ratio, pre-soaked or sprouted

4. Legumes and whole grains require preparation. Humans lack the enzyme to properly digest dry, unactivated legumes. Soaking or sprouting removes anti-nutrients and makes them easier to absorb. Sprouted legumes can be eaten raw in salads or added to soups — they cook in 2–3 minutes.

5. Whole grains (oats, buckwheat, rice, quinoa, millet) are also highly digestible when cooked properly. Soaking them before boiling reduces phytic acid and improves absorption.

6. Microgreens should be included daily — 25–50 g is optimal. They are not a side dish, but a dense source of vitamins, minerals, antioxidants, and phytonutrients. Microgreens boost the nutritional value of everyday meals without adding bulk or calories.

7. Fermented foods like kefir, yogurt, and sauerkraut support digestion and gut health. Aim to include them 3–5 times a week. Beneficial bacteria (bifidobacteria) also support immune health.

8. Fats are present daily and in various forms. Both plant-based sources (olive oil, nuts, seeds) and animal sources (eggs, butter, fatty fish) are used. Fats play a role in vitamin absorption and cell construction.

9. The main components are distributed throughout the days rather than by hours. It’s not necessary to maintain a perfect balance in every single meal — what matters is that the body receives everything it needs over the course of each day.

Conclusion

Balanced nutrition isn’t a set of strict rules — it’s a flexible system that can adapt to your habits, lifestyle, and resources. It doesn’t require expensive products, precise measurements, or complicated math. You just need to understand the basics: include protein, healthy fats, complex carbs, fiber, water, and micronutrients daily.

By adding simple elements like microgreens, fermented foods, and whole grains, you can significantly improve the quality of your diet — without unnecessary complexity.

This approach provides not only physical and mental energy but also makes eating more mindful, diverse, and enjoyable. Most importantly, it helps preserve your health in the long run.