I’m going to let you in on a secret; the perfect diet does exist. It isn’t a fad diet either because fad diets are called “fads” for a reason. They come and go with no substance. The perfect diet is called a Balanced diet. Fad diets send you into a state of malnutrition. Malnutrition is usually equated with starving children in Somalia or Appalachia. But you, too, are malnourished at any given time if you aren’t eating the recommended servings from all food groups and getting appropriate amounts of carbohydrates, protein and fats. Just think about this for a second. Can you really live off grapefruits and vinegar? Fad diets are also restrictive and full of deprivation. That’s why no one ever stays on their diet for long.

A balanced diet consists of a wide variety of foods in moderation and should be nutrient dense. A 155lb woman needs 1535 calories a day just to breathe and blink. This means you have to eat. Carbohydrates are not the enemy. They are the primary source of energy during exercise and running errands around the city. The simplest form of carbohydrates, glucose, is the only source of energy for the brain. When your brain lacks enough energy it leads to lethargy, confusion and irritability – making the ultimate city bitch.

Complex carbohydrates are the best form of carbs you should eat. They are found in whole grain breads and cereals and new whole grain and enriched pastas that are on the market. Natural sources of sugar should be eaten; whole fruit and natural fruit juices. Try to get 65% of your total calories from carbohydrates.

High-protein diets are all the rage. Protein is the building block of the body so it is essential in a person’s body. But eating too much, and staying on a high-protein diet for too long leads to ketosis, a state where your body produces ketones, and can lead to kidney problems, irritability, fatigue and also bad breath. Roughly 50 grams of protein is all a 155lb sedentary woman needs, or 15-20% of your daily caloric intake.
That is a turkey breast, a glass of milk and a handful of peanuts. You end up eating three or four times that on a high-protein diet. And if you’re not an active person, the excess protein and fat will lead to weight gain.

When you find the time to shop and cook, choose ground sirloin instead of ground chuck. Make sure the ground turkey you buy is made from white meat,not dark meat, which contains more saturated fat. Eat chicken without the skin or over-fry more often than you pan-fry or deep-fry it. Incorporate fish more regularly into your diet. The omega-3 fatty acids found in fish are essential fatty acids. And plant proteins found in beans and nuts are also good because they contain high levels of fiber. Fiber helps clean out your insides and keep you regular, all which eliminates the dreaded bloated belly.

But remember a balanced diet also requires moderation. Here’s a rule of thumb: If it’s thick and solid in it’s natural state, that’s what it’s doing to your arteries. Think butter, margarine, coconut oil, vegetable shortening, lard and salt pork. Your intake of saturated fats should be moderate to low.

We all have a rich, fattening, decadent indulgence we can’t live without. We just have to save those treats for every once in a while. Ice cream for dessert every night is not balanced. Bacon, egg and cheese for breakfast everyday isn’t balanced. A balanced diet is totally doable and it includes cheeseburgers and cheesecake!

Abigail Ekue-Smith