Maintain a Balanced Diet

You know it’s important to eat healthfully. Making poor food choices or eating poor combinations of foods can result in your body producing too much or too little insulin, which can cause fatigue, irritability weight again, low blood sugar, and eventually, even Type 2 diabetes. There are three sources we derive energy from: carbohydrates, proteins, and fats.

Most North Americans get close to 60 percent of their calories from carbohydrates, most of which are simple carbohydrates that break down too rapidly and cause the pancreas to overload the blood with insulin. This leads to the body storing excess fat. Instead, dine on high-fiber complex carbohydrates that require the body to work harder to break down and don’t overload your system with sugar.

Protein is essentially the anti-carbohydrate. The digestion of protein stimulates the release of glucagon, which causes the body to release stored carbohydrates in the liver and give the brain blood sugar, which decreases fogginess and irritability.

The final key components to a healthy diet are essential fats. They slow down the entry of carbohydrates into the bloodstream and help you to feel full.

You should aim to receive 45 to 65 percent of your calories from healthy carbohydrates, 10 to 35 percent from lean protein, and 25 to 35 percent from essential fats. To achieve this type of hormonally balanced meal, include selections from the following three sections:

Energy-dense carbohydrates: whole grains, beans, vegetables, and fruits that contain fiber

High-quality protein: fish, poultry, lean meats, soy, tofu and low-fat dairy products

Essential fats in small quantities: olive oil, avocados, and nuts

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