5 things you need for a balanced diet

What are the 5 types of nutrition in a balanced diet?

There are 3 macronutrients (protein, carbohydrates, and fats) that we need for survival and many more micronutrients that we need for the intricate workings of our cells to the strength of our bones.?Let’s dig into the 5 elements of good nutrition so that you can know their value and make some healthy changes today!

PROTEIN

1-Protein is the building block of all of our body tissue.?The large amino acid blocks are broken down and used for energy, synthesizing proteins, hair growth, metabolism, blood sugar regulation, skin elasticity, sleep aid, healing, as well as hormones such as dopamine, serotonin, and epinephrine.

The protein is not only used to build muscle and tissues, it can be used as a quick fuel source.?I look at Hair Mineral Analysis results to see if someone is catabolizing or tearing apart muscle for fuel as it is more efficient than burning fat (unfortunately).?It is necessary for every cell, many enzymes, and so many of our biochemical reactions to be readily available.?

You have over 10,000 different proteins[i] breaking down into more than 20 amino acid building blocks made on-demand when needed as they are not stored within your body.

How much protein do I need daily?

A quick rule of thumb is 7 grams for every 20 pounds[ii] to maintain your muscle weight.?Someone weighing 160 pounds would need 80 grams a day.

What protein is best?

A variety of animal proteins found in beef, chicken, turkey, lamb, fish, or eggs will help to antagonize and balance the heavy metals we all need to purge.?Without it, we may accumulate copper (vegan diets) or lack zinc and iron.?Having alternatives such as seeds, peas, beans, and a few nuts can help to fill the gap.

FATS

2-Fats are needed daily.?Typically we can gain weight by eating too many simple carbohydrates or sugars, not often healthy fats.?Our brains are approximately 30% fat and need it to keep our cognitive function at its best.?

What are the differences in types of fat?

First, the good guys:

Unsaturated fats liquefy at room temperature to improve heart rhythms and can help with inflammation.?This would be grape seed oil or sunflower oil.?These can also help to lower LDL or bad cholesterol.

Monounsaturated fats are the best.?These fats are found in extra virgin olive oil, avocados, almonds, and seeds such as pumpkin or sesame seeds.

Polyunsaturated fats are found in foods such as walnuts, flaxseed oil, fish, and sunflower oil.?I would not recommend corn or soybean as they are 99% contaminated with glyphosate (Roundup).?Steer clear of these two fats. Eating too many soybean products or soybean fats may also cause an estrogen and copper imbalance.

Now for the not so good guys:

Polyunsaturated fats can be good for the most part but I would never recommend?Canola oil was originally used for machines (Canada Oil) and derived from the rapeseed used to create mustard gas.?Fish are high in Omega-3 fats that we can not produce on our own so they are beneficial if you are eating small ones with low levels of heavy metal toxicity.

Saturated fats are found in healthy foods such as beef along with healthy fats.?Many foods with good benefits have them including coconut oil, palm kernel, or palm oil.?The obvious foods such as pizza, bacon, processed meats, desserts, and processed foods are full of them.?If you forget which fats are bad, think SAT(urated) in Fat to remember this one isn’t the best for you in comparison to other forms.

Trans Fats are hydrogenized or whipped with hydrogen gas to keep them from becoming rancid quickly.?They start in the form of oil and end up a solid like margarine and shortening.?Partially hydrogenized is not much better, it can only withstand being repeatedly heated (think french fry grease).?These are the largest offenders of whole-body inflammation and diseases.

How much fat should I have in a day?

The government recommendations are anywhere from 20-35% of your daily calories should be from fats.?I get deeper into individualized biochemistry needs.?If one is a slow oxidizer or in other words, has a slow metabolism, they may only need 2 Tablespoons a day.

A fast oxidizer needs 4-6 Tablespoons to “cool off” or slow down one's metabolic rate.?The fast metabolizer will burn through their calories without proper absorption and be depleted in much-needed minerals.?Knowing where your oxidation rate is at, is only one of the benefits of having a Hair Analysis done.

CARBOHYDRATES

3-Carbohydrates are sugar or glucose molecules when broken down are used for immediate fuel.?When we eat too many of them the conversion stores this glucose in your cells when you don’t burn it or have enough insulin to use them.?

There are 2 different forms of carbohydrates, simple and complex.?The simple carbs are found in candy, processed foods, pasta, soda, and even naturally in fruits whereas the complex carbs take longer to digest or use.?Many will categorize starches like bread and pasta as complex carbs but they are rocket fuel.?Grains such as quinoa, millet, or brown rice containing fiber are true complex carbs.

How many carbs should I eat a day?

The average adult is recommended to eat 45-65% of their calories in carbohydrates or 275 grams per day of a 2,000 calorie diet but I’ve found slow oxidizers need less than this (but NOT keto diet) as they can’t use the calories fast enough.?

If you go too low, you will feel fatigued, hungry, and possibly have flu-like symptoms.?Too few calories and your body will be in an alarming starvation state.?The right balance for your oxidation with the right foods to supply it is key.

VITAMINS

Vitamins are organic molecules needed in small quantities and essential micronutrients used for growth, functions, and healing.?There are water-soluble (C, folate, and many Bs) or fat-soluble (A, D, E, and K) vitamins that are absorbed and then primarily urinated out with excess.?Very few water-soluble vitamins can be retained (B12 can) and the fat-soluble may be retained in your fat for long periods of time or within your cellular savings.

How to choose the best multivitamin formula?

Since the late 1800s, there have been debates over what is the best formula with the most revered professionals.?Because each body is unique, there is no general multivitamin that would help each person to the degree of their individual body needs.?Think about taking one tablet for a 115-pound woman or a 225-pound man.?

The medical community created the name from “vita” meaning life and “amine” which refers to a nitrogenous substance we must have for life.?When we lack certain once we develop long-forgotten diseases such as rickets (vitamin D deficiency) to scurvy (vitamin C deficiency).?

Foods have been fortified by the governments to include vitamins and elements such as iodine added to salt to prevent goiters and folic acid to reduce birth defects as we have ALL become deficient with the (SAD) Standard American Diet.?

So how do you know exactly which one you need??A Hair Mineral Analysis can show you specifically what you need to correct imbalances through your mineral balances, heavy metal toxicity levels, and trace mineral needs. ??If you are guessing, you could be driving in the wrong direction of what your biochemistry calls for!

I primarily use professional-grade supplements by Endo-met Laboratories that was created to be a natural vitamin and mineral to correct the imbalances found on the Hair Analysis test.?Dr. Paul Eck, a brilliant biochemist that created Analytical Research Labs over 45 years ago, found formulations specific to levels and ratios between the minerals. ?The results and time-tested protocol have not been beaten with over a million analyses backed with proof.

MINERALS

Mineral supplements are inorganic elements that are found in plants that have absorbed them or within water and soil.?These would be your electrolytes along with trace minerals like copper, zinc, etc.?We only need trace amounts for very important reactions in our body but without them, we can easily fall ill due to imbalance.

The most common mistake I see is someone who thinks they are doing the right thing by taking a supplement that they have been told they are low on.?Each mineral “holds hands” with one to ten or more other minerals. See all of the Phosphorus (P) connections on top??

An example is a low iron on a blood or Hair Analysis.?If you are low, what is the cause??It may be zinc, copper, manganese, or cobalt eliminating in excess driving it into the tissue to oxidize like rusty metal.?This is where my 11 years of expertise in reading the results come in because if you were to take more, you would increase your iron toxicity as it is not being utilized but driving more further into tissues and organs.

As you can see, we are all very individual in our needs even though we are all made of the same elements.?If you are ready to do what is best for your biochemistry and enjoy the best quality of health,

LET’S CHAT about your health goals!

#nutritioneducation #nutrition #hairanalysis #health #healthandwellness

Copyright Scientific Nutrition, LLC 2022

[i] [i] https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

[ii] https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein#:~:text=How%20much%20protein%20do%20I,per%20kg%20of%20body%20weight