What does a balanced diet look like?

Do you struggle to sustain a healthy diet – or you’re unsure what that looks like? Perhaps you’ve overheard people talk about ‘balancing their macros’ or wondered whether celery juice first thing in the morning really is the miracle influencers claim it to be.

The somewhat unsexy truth is that creating a healthy diet is borne out of consistent, achievable daily habits, rather than flashy new cure-all trend.

“The cornerstone of a healthy diet is minimally processed whole foods. This provides nutrient-dense sustenance, reducing your exposure to the inflammatory compounds found in ultra-processed foods,” says Naturopathic Doctor Monica Xu. 

Fibre for fullness and gut health

Fibre is often left out of the conversation – but it’s one the key players in a healthy diet.

There are two types: soluble and insoluble fibre. Soluble fibre is rich in prebiotics, and acts as the main food source for good bacteria in the gut. In Hong Kong, many of us have dysbiosis - an imbalance of bad bacteria in the digestive system, caused by our eating habits. The gut communicates with our brain, skin, immune system and many other organs - and poor gut health has a profound effect on many other areas of our wellbeing. Making sure your gut is nourished is where good health starts.

Soluble fibre turns into a gel during digestion, which helps slow the process, preventing spikes in blood sugar and lowering cholesterol. Insoluble fibre helps prevent constipation, promoting regular, healthy bowel movements.

“Soluble and insoluble fibre helps you feel full – it prompts your gut to release GLP-1, which is a hormone that sends the message to your brain that you’ve eaten enough. It also helps regulate blood sugars,” says Monica.
“Detox benefits from fibre too, helping eliminate toxins and excess hormone metabolites, reducing inflammation,” she adds.

Soluble and insoluble fibre is found in most plant foods, in different ratios. Legumes, whole grains, fruits, vegetables, nuts and seeds are all good sources.

What are macronutrients?

All foods contain at least one, but often a combination of macronutrients. Macronutrients are the nutrients you need for healthy energy throughout the day. They are protein, carbohydrates and fats – and all three are essential building blocks for a healthy body.

For those worried about whether they need to ‘balance their macros’ as a general guideline, Dr Monica recommends splitting your plate into thirds: “Roughly one third of your plate should be protein, either animal or plant-based. The second third should be non-starchy vegetables like leafy greens, cruciferous veggies like broccoli or cauliflower, peppers, mushrooms, cucumbers and tomatoes. The final third should be made up of healthy fats and complex carbohydrates like nuts, seeds, potatoes, legumes, whole grains and root vegetables.”

More active people may want to adjust their ratio of macros, increasing the percentage of protein to support muscle building, or improved energy. But, it’s best to get some support with this, advises Monica. “Adjustments are highly individual and depend on whether there are any underlying health conditions present, caused by hormonal changes or imbalances, heart health, thyroid health or HPA axis dysfunction,” says Monica.

Lean protein for energy

Protein is essential for everyone, not just those hitting the gym. It helps build tissues in the body, including muscles, hair, skin and bones.

“Both animal and plant-based sources provide the amino acids needed for creating key neurotransmitters and hormones,” says Monica.

When women hit perimenopause, they should increase their protein intake to protect bone and muscle health, consuming 1 to 1.2 grams per kilogram of their bodyweight.

“Protein is a critical macronutrient for women over the age of 40,” says Monica. “Insufficient protein can worsen blood sugar regulation and increase the frequency of hot flashes. Aim for 15 to 30 grams of protein per meal.”
2 eggs is equivalent to 12 grams of protein. 2 tablespoons of peanut butter equals 7 grams of protein. 60 grams of beef, chicken, turkey, pork or lamb is equivalent to 14 grams of protein.

“The elderly should increase their daily protein intake from the standard 0.8 grams per kilogram of their bodyweight to 1.2 to 1.5 grams of protein per kilogram,” she adds. “This helps prevent muscle loss during the aging process.”

Lean meat like chicken or turkey is better for cardiovascular health. Eat omega 3 rich oily fish like salmon, sardines or mackerel twice a week for better cognition, skin health and mental wellbeing.

For women, incorporating iron-rich sources of protein into their diet is key to replace iron lost during menstruation. Red meat like beef should be eaten in moderation as it can impact heart health when eaten too often.

Dr Giota Mitrou, the director of research at the World Cancer Research Fund has said “We should be eating no more than three portions of red meat a week, and eat little, if any, processed meat. We stand by our rigorous research of the last 30 years.”

A healthier, more nutrient-dense alternative to red meat is organ meat like liver, also known as ‘nature’s multivitamin’.

Vegetarian forms of protein include eggs, cheese and dairy products. Vegan sources include tofu, tempeh and meat substitutes like Seitan and Quorn. Though grains and legumes are cited as sources of proteins, they offer limited protein density.

“Vegetarian and vegan diets often have low levels of vitamin B12, iron, zinc and omega-3s, which can lead to health concerns like fatigue and hair loss,”  says Monica.

“Your levels can be checked with a simple blood test, and are easily corrected using high quality supplements,” she adds.

Complex carbohydrates and free sugars

Carbohydrates may have been demonised in our modern culture obsessed with weight loss – but they are our primary source of energy, as our bodies break them down into glucose to feed all of our cells.

“Carbohydrates aren’t the enemy,” confirms Dr Monica. “They’re a vital source of energy, and are building blocks for neurotransmitters like serotonin, which regulate your mood.”

Choosing the right carbohydrates is the key. There are two classes of carbohydrates: complex carbohydrates and refined carbohydrates.

Complex carbs provide sustained, slow-release energy, supporting better digestion and weight loss - if that’s your goal. These include whole grains like oats, brown rice, quinoa, wholewheat bread and pasta, legumes like lentils, beans and chickpeas and starchy vegetables like potatoes, sweet potatoes, peas and squash.

Refined carbohydrates include refined grains and sugars. Refined grains are white rice, white pasta and white bread, which have been stripped of fibre and micronutrients like magnesium, iron and B vitamins. For this reason, white, refined carbs are considered as empty calories, and can lead to spikes in blood sugar, which causes tiredness, thirst and headaches.

Sugars, or more specifically free sugars, include granulated sugar, honey, syrup and fruit juice. These sugars are distinct from those found in whole fruits, whole vegetables and milk, which provide more health benefits and make up a key part of a healthy diet.

“Eat the whole fruit at the end of a meal instead of drinking fruit juice – and avoid treats right before bedtime to prevent unwanted sugar spikes, especially if you’re a diabetic,” says Dr Monica.

“Vegetarians should take care not to fall into the trap of becoming a ‘carbo-tarian,’ where the core of their diet  shifts to simple carbs like white pasta, white rice and foods high in sugar,” warns Monica.

“This pattern can elevate triglycerides and dysregulate blood sugars causing insulin resistance, leading to an early onset of metabolic syndrome.”

Get to know your fats

By trying to avoid any kind of fat in your diet, you do yourself a disservice. There are many foods which contain fats that help lower your cholesterol, and support better brain function.

“It’s important to distinguish between fats,” says Monica.

Saturated fats include trans fats, and are the type found in burgers, takeaways and other processed foods. They increase levels of LDL (low density lipoproteins), the bad kind of cholesterol which leads to build ups of fatty deposits in your arteries.

“Regular consumption of saturated and trans fats can lead to irreversible arterial damage over time. In contrast, healthy fats found in salmon, avocados and olive oil provide anti-inflammatory protection, boosting heart health,” says Monica.

Unsaturated fats are known as ‘healthy fats’. They reduce bad cholesterol, supporting cardiovascular health. Omega 3s (from oily fish) and omega 6s (found in nuts and oils) are a type of unsaturated fat, key for brain function and improving joint health.

Stay hydrated

Approximately 60% of your body is made up of water. Your brain is around 75% water.

“Hydrating is a frequently overlooked component of a diet,” says Dr Monica. “Your body cannot eliminate toxins and waste products when you’re dehydrated. Unsurprisingly, cognitive function suffers when you haven’t drunk enough water.”

Monica recommends drinking 1 to 2 litres of water each day. Caffeinated or sugary drinks don’t contribute to your daily water intake, but caffeine-free herbal teas do.

Your urine should be pale and odourless, but completely clear urine indicates that you may be overhydrated. B complex supplements can turn your urine a bright yellow, as excess levels are excreted via urine – this is perfectly normal and safe.

A recent trend circulating on social media suggest that drinking 3 litres of water a day is optimal, but Dr Monica counters that “Drinking 3 litres can be excessive and lead to electrolyte imbalance.”

Symptoms of electrolyte imbalance include muscle weakness, fatigue, headaches, and feeling confused. “You should base your water intake on your body weight, activity levels and environmental factors like heat,” she adds.

Treat yourself

As psychotherapist Carl Jung said, “What you resist, persists.”

Overly strict diets which place too much focus on denying yourself treats are harder to maintain. It can result in more intense cravings for the foods that come with a naughty label.

“A truly healthy diet leaves room for indulgence,” says Monica. “Enjoying sweets, savoury snacks and an occasional drink is okay. The key lies in moderating the quantity and frequency,” she adds.

Should we listen to our cravings?

Yes – but we shouldn’t always take them at face value. We have to look beneath the surface to figure out the underlying factors for our cravings.

Your gut microbes are manipulative. If you find yourself craving sugary or fatty foods often, it’s possible your gut microbes are sending messages to your brain via the vagus nerve to get you to eat fast food – the kind that bad bacteria thrive on. When you comply with your cravings, the microbes in your tummy reward you by releasing serotonin and dopamine.

“Food cravings are also strongly influenced by hormonal imbalances," says Monica. “It’s important not to blame them on simply a lack of willpower.”

“Fluctuations in cortisol (stress hormones) can increase cravings for salty, sugary and fatty foods. Not getting enough sleep can also increase your cravings for sugary, starchy and processed foods.”

Fatty fish, nuts, eggs and avocados all have mood-related benefits, and may help fulfil cravings for more processed foods. Leafy greens provide a boost in nutrients like magnesium and B vitamins which can help relaxation. Gut-friendly foods like yoghurt, kimchi and sauerkraut help boost good bacteria in the gut for better mood health.

“Oestrogen levels directly influence appetite satiety, which is why women crave more food during the luteal phase of their cycle and after menopause, when oestrogen levels drop.,” Monica adds.

Magnesium-rich foods help boost mood during this phase – yes, sinking into dark chocolate is a good idea. Leafy greens are also good, but perhaps, less appealing. Iron-rich foods can help in preparation for blood loss.
Monica notes that men are also affected, and low testosterone can increase hunger. Zinc, vitamin D and healthy fats all support hormone production – so fatty fish, oysters, eggs, nuts and cruciferous veggies help support men’s hormone health.

In summary

Your body will send messages if your diet is out of balance.

“If after eating you’re experiencing digestive problems, or falling asleep at your desk, it’s a sign that something’s not right with your diet,” says Dr Monica. “Struggling to wake up in the morning, weight gain, spots, dry skin, hair loss, brain fog, struggling to recover after illness, or falling ill frequently are all signs that your diet isn’t providing you with the nutrients you need,” says Dr Monica.

Through testing, our naturopaths can clearly define your dietary needs, checking for nutritional imbalances, gut health issues, and hormonal factors contributing to any symptoms you’re experiencing. Some of our tests analyse your DNA, to identify what type of diet is right for your unique biology.

“A healthy diet isn’t defined by deprivation. The key is sufficiency. Are you getting enough amino acids, or healthy fats? Is there plenty of fibre, or colour on your plate? Moving from restriction to nourishment allows your body to do exactly what it was intended to: thrive,” says Monica.

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