Building a Balanced Diet: A Practical Guide to Healthy Eating for Life

Eating nutritiously on a daily basis is crucial to maintaining long-term well-being. Fad diets promise quick results but often can’t live up to their claims over time. Following a balanced diet ensures you’re nourishing your body in a reliable way that can improve your health and wellness throughout your entire life. Here’s an easy-to-follow guide to constructing a healthy diet.

Start Your Day Right: Breakfast

Breakfast is often called the most important meal of the day. It fuels your body with energy and nutrients to help you stay focused. Whether you’re an early or late riser, try to eat within an hour or two after getting up. It’s your chance to kick-start the day with essential nutrients.

Some of the benefits of eating breakfast include:¹

• Providing energy
• Supporting heart health
• Lowering diabetes risk
• Reducing brain fog

What to eat:

• Foods high in fiber and protein, such as oatmeal, whole-grain bread, eggs, Greek yogurt or cottage cheese help you stay full and energized.
• Fruits like berries or bananas provide extra vitamins and antioxidants.

What to avoid:

• Processed meats, sugary cereals and pastries may taste delicious but can lead to energy crashes and hunger before your next meal.
• Limit breakfast sausage and bacon. They are high in sodium and unhealthy fats that can harm your heart health.

Midday Fuel: Lunch

It’s time to refuel! Lunch is your opportunity to boost your energy for the rest of the day. Aim for a balanced meal with a variety of nutrients to keep you energized and avoid an afternoon slump. Space your meals four to six hours apart. A good lunch can set you up for a productive afternoon.

Some of the benefits of eating lunch include:²

• Providing energy throughout the day
• Keeping your metabolism active
• Raising blood sugar levels when your focus and concentration are low

What to eat:

• Meals high in fiber and protein, just like breakfast.
• Meals like a grilled chicken salad or a whole-grain wrap filled with chicken, turkey, beans and veggies. These options are high in protein and fiber, helping you maintain energy throughout the day.

What to avoid:

• Fried foods like french fries and breaded meats are full of unhealthy fats and calories that can make you feel sluggish.
• Sugary drinks can cause your blood sugar to spike quickly, which may lead to heart disease.³

A Balanced Evening: Dinner

Dinner is a great time to round out your nutritional needs for the day, but avoid overeating. Aim for a lighter meal with plenty of vegetables and lean proteins to help with digestion and avoid going to bed too full. Eat at least three hours before bedtime to give your body time to digest food and regulate blood sugar levels.

Some of the benefits of eating an early dinner include:⁴

• Promote restful sleep
• Improve food digestion
• Prevent acid reflux before bed

What to eat:⁵

• Vegetables — fill half your plate with these.
• A lean protein can be the main focus of your dinner.
• A source of whole grains, such as whole-wheat pasta or brown rice.
• Healthy fats from olive oil, avocados or nuts for flavor.

What to avoid:

• Large portions of red meat to lower your heart disease risk.⁶
• Heavy sauces and creams that contain unhealthy fats and calories.

Snack Wisely

Snacks can either support or sabotage a healthy diet. They should help fill the gap between meals to sustain your energy without ruining your appetite for the next meal.

What to eat:

• Fruits like apples, oranges and berries are refreshing, nutrient-rich snacks.
• Veggies with hummus is a tasty, low-calorie option that provides fiber, healthy fats and protein.
• A handful of almonds or walnuts provide small amounts of healthy fats.

What to avoid:

• Chips and candy offer little nutritional value and can be loaded with unhealthy fats and sugars.
• Sugary snacks like processed snack bars, candies and pastries can lead to energy crashes and increased hunger later.

Build Lasting Eating Habits

Building a healthy diet means making consistent, daily choices you can stick with over time. Health is a marathon, not a sprint, so cultivate a diet that supports your body for a lifetime and gives you the energy to serve the Lord and your community.

We’re here to advocate for your health, whether you’re tracking wellness goals, navigating complex health issues or choosing a health plan with biblical values. For more information, contact us at Insurance@GuideStone.org or 1-844-INS-GUIDE (1-844-467-4843), Monday through Friday, from 7 a.m. to 6 p.m. CT.

GuideStone^® welcomes the opportunity to share this general information. However, this article is not intended to be relied upon as medical advice, diagnosis or treatment.

¹Health.ClevelandClinic.org/do-you-really-need-to-eat-breakfast
²LiveStrong.com/article/449208-why-is-lunch-so-important/
³WebMD.com/diet/news/20240605/why-sugary-drinks-may-be-the-unhealthiest-food-out-there
⁴Health.ClevelandClinic.org/is-eating-before-bed-bad-for-you
⁵Health.Harvard.edu/healthbeat/building-a-plan-for-healthy-eating
⁶Newsroom.Heart.org/news/increased-heart-disease-risk-from-red-meat-may-stem-from-gut-microbe-response-to-digestion