Download A balanced diet should contain carbohydrates, protein, and fat. Each

A balanced diet should contain carbohydrates, protein, and fat. Each of these macronutrients provides
us with energy along with a host of other nutrients.
Carbohydrates are the most important source of energy for our bodies. When carbohydrates are broken
down, our bodies turn them into glucose. This glucose is used to help our cells, tissues, and organs
function properly. There are 2 different types of carbohydrates:
Simple carbohydrates include natural sugars found in milk, fruits, & vegetables, as well as sugar that is
grain products.
Whole grains can help reduce the risk of heart disease, and they are important for weight management
in adults because they help provide a feeling of fullness. They are also a good source of fiber, B vitamins,
folate, and iron. Whole grains contain the bran, germ, and endosperm part of the grain seed. Whereas,
refined grains only contain the endosperm part of the grain seed, which contains fewer nutrient as
compared to the bran and germ. When choosing whole grain products, make sure the first ingredient is
“whole wheat” or “whole grain”.
Protein is made up of amino acids, which are in every living cell in our bodies and are essentially the
building blocks of life. Protein helps the body repair and produce new cells, has a moderate effect on
blood sugar, and keeps us full, which aids in weight control. Protein foods are a good source of B
vitamins, vitamin E, iron, zinc, magnesium, and essential fatty acids. Examples of protein-containing
foods include meat, fish, eggs, milk and other dairy products, beans, seeds, nuts, and nut butters.
Fats are a necessary part of everyone’s diet. Fats give us energy, assist in nutrient transportation, and
help our bodies absorb fat-soluble vitamins, which include vitamins A, D, E, and K. Healthy sources of
fats include nuts, seeds, avocados, olives, and olive and coconut oil. In addition, omega-3 and omega-6
fatty acids are considered essential fatty acids because our bodies cannot produce them and thus rely
on outside sources. These two fatty acids counteract each other with omega-3s reducing inflammation
and omega-6s promoting inflammation in the body. Achieving a balance between the two is important
for overall health, but the focus should mainly be on increasing omega-3s since omega-6s, which come
mainly from industrial seed oils, are plentiful in the Standard American Diet. The best sources of omega3s include salmon, tuna, mackerel, herring, and sardines.
Since each of these macronutrients’ effect on blood sugar varies, it important to have balance in the
food choices you make at meals and snacks. Near-normal blood sugar levels help you feel better and
may reduce or prevent complications from diabetes. Aim to always pair a protein and complex
carbohydrate together at meal and snack times. Proteins help with satiety and carbohydrates help
increase blood sugars. For example, a good snack would be wholegrain crackers (carb) and hummus
(protein and fat), or apple slices (carb) and peanut butter (protein and fat).
Your Hy-Vee dietitian pick of the month helps with hitting two birds with one stone. Quinoa
(pronounced keen-wah) is an ancient grain and a unique one at that; it is the only grain that is also a
complete protein. To be a complete protein a food must contain all nine essential amino acids. Onequarter cup of dry quinoa contains about 31 grams of carbohydrate and 7 grams of protein. For
comparison purposes, a 1-ounce portion of meat has 7 grams protein. Try out the recipe below for a
balanced, satisfying, and blood sugar-friendly meal.